Robbert Kialt

Måndag 16/2 In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 40 minutes of: 5 Push-Ups 10 Kettlebell Swings 15 Air Squats 150 m farmers carry     2x 24/16 kg Tisdag 17/2 A. Five sets of: Kettlebell Swings x […]

Måndag 9/2 A. Four sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 90 seconds Dumbbell box step over x 8-10 reps Rest 90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Presses 10 Pull-Ups Rest 4 minutes, and then . . . Complete as […]

Måndag 2/2 A. Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets B. Complete as […]

Måndag 26/1. A. Three sets of: Bench Press x 6-8 reps @ 20X0 Rest 15-20 seconds Dynamic Push-Ups x 10-12 reps @ 10X0 Rest 2 minutes B. Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups: Row 500 Meters 30 Kettlebell Swings Max […]

Måndag 19/1   A. Five sets of: Back Squat x 2-3 reps @ 30X1 Rest 15-20 seconds Strict Supinated-Grip Pull-Ups x 10-12 reps Rest 3 minutes B. Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets: Row 250 Meters Squat Cleans  60/40 kg Tisdag 20/1 […]

Måndag 12/1. A. Three sets of: Back Squat x 8-10 reps @ 30X1 Rest 30 seconds Dumbbell External Rotation x 8-10 reps @ 2020 Rest 30 seconds Kettlebell Swings x 15-20 reps Rest 2 minutes B. Complete as many rounds and reps as possible in 10 minutes of: 5 Dumbbell Man-Makers 10 Alternating Cossack Squats […]

Måndag 15/12 A. Eight sets of: Back Squat x 2-3 reps @ 30X1 Rest 2 minutes (These sets should all be heavy. Use rest time to stretch and mobilize your upper body.) B. Complete as many rounds and reps as possible in 10 minutes of: 3 Thrusters 6 Pull-Ups 12 Kettlebell Swings (32/24 kg)   […]

Måndag 8/12 A. Four sets of: Shoulder Press x 3-5 reps @ 20X1 Rest 90 seconds Strict Toes to Bar x 6-10 reps @ 2110 Rest 90 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 12 Pull-Ups 12 Thrusters 30 Double-Unders Tisdag 9/12 Four sets of: Dumbbell Walking Lunges […]

Måndag 1/12. In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 40 minutes of: If you dont want to rest its possible to be alone also 5 Push-Ups 10 Kettlebell Swings 15 Air Squats 200 Meter Run Tisdag 2/12. A. […]

Måndag 24/11. A. Five sets of: Barbell Push Press x 8-10 reps Rest 45 seconds Isometric Hold – Chin Over the Bar x 15-30 seconds (weighted so that 20-30 seconds is a challenge) Rest 45 seconds Kettlebell Swings x 20-30 reps Rest 45 seconds B. For time: 10 Wall Ball Shots  9/6 kg 1 Ring […]