Robbert Kialt

Måndag 18/12 Workout of the Day A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps @ 3011 Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps Minute 3 – Hollow Rock or Hold x […]

Måndag 11/12 Workout of the Day A. Every two minutes, for 10 minutes (5 sets): Front Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Every two minutes, […]

Måndag 4/12 Workout of the Day A. Five sets of: Unsupported Seated Strict Press x 3-4 reps (sit on a bench or box without back support and press the barbell from shoulder to overhead) Rest 60 seconds Alternating Pistols x 12-16 reps (practice your progressions if these aren’t proficient, and if they are, add weight […]

Måndag 27/11      Warm-Up  Two sets of: Row x 300 meters Banded Good Morning x 15 reps Side Plank x 30 seconds per side Followed by… Two sets of: Kettlebell Romanian Deadlift x 6 reps Kettlebell Front Rack Walking Lunge x 12 reps Then… A. Deadlift *Set 1 – 8 reps @ 50% *Set […]

Tisdag 21/11.   TABATA Resten av denna veckas pass kommer vara coachens val så håll utkik på Facebook Medlemsgruppens hemsida där coachen lägger ut passet eller så låter de det bli en överraskning. Ha en bra träningsvecka🏋️‍♀️

Måndag 13/11 Warm-Up  One set of: Row x 2 minutes at easy pace Passive Hang on Pull-up Bar x 30 seconds Row x 90 seconds at moderate pace Scapular Pull-ups x 30 seconds Row x 60 seconds at fast pace Passive Squat Hold x 30 seconds A. Every 2 minutes, for 24 minutes (3 sets […]

Måndag 6/11 A Every 2 minutes, for 24 minutes (3 sets) of: Station 1 – Romanian Deadlift x 8-10 reps @ 40X1 Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg Station 3 – Banded Palloff Hold x 45 seconds each side Station 4 – 4-Count Squat Compression x 8-10 reps @ […]

Måndag 3o/1o Warm-Up  One set of: Run x 400m Followed by… Two sets of: Box Step-Up x 10 reps Kip Swing x 10 reps Followed by… Two sets of: Box Jump x 5 reps Alternating Single-Leg V-Up x 10 reps Then… Every 12 minutes, for 36 minutes (3 sets) for times: 400 Meter Run 30 […]

Måndag 23/10 Warm-Up  Two sets of: Assault Bike x 90 seconds Dive-Bomber Push-Up x 10 reps Followed by… Two sets of: Double Kettlebell Sumo Deadlift x 10 reps Kettlebell Farmer’s Carry x 50ft Dead Bugs x 30 seconds Wod “CrossFit Games Open Event 22.2” Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, […]

Måndag 16/10 Warm-Up  Three sets of: 30 Double Unders or Single Unders 100 Meter Jog 5 Inchworms 200 Meter Row 5 Burpee Broad Jumps Followed by… Every 10 minutes, for 30 minutes (3 sets) for times of: 500 Meter Row 50 Lateral Jumps Over Parallette 25 Burpee Box Jump-Overs 400 Meter Run Tisdag 17/10  Tabata […]