Robbert Kialt

Måndag 17/11  A. Four sets of: Front Squat x 3-5 reps @ 30X1   Rest two minutes between sets B. Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (60/40 kg) 15 Burpees Tisdag 18/11   A. Five sets of: Snatch x 1.1.1 (rest 5-7 seconds between singles) Rest […]

Måndag 10/11 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 3/11. Against a 4-minute running clock, perform the following for max reps: Run 400 Meters Strict Handstand Push-Ups x Max Reps Rest exactly 4 minutes, and then . . . Complete as many rounds and reps as possible in 4 minutes of: 10 Box Jumps (24″/20″) 10 Pull-Ups Rest exactly 4 minutes, and then […]

Måndag 27/10 A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest 30 seconds Single-Arm Trap 3 Raises x 8-10 reps each @ 2111 Rest 30 seconds B. Rounds of 15, 12 and 9 reps for time of: Thruster (50/30kg) Bar-Facing Burpees Over the Barbell   Tisdag 28/10 TABATA Onsdag 29/10 […]

Måndag 20/10              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 90 seconds B. Four sets for max reps of air squats against a 3 minute running clock, with 2 minutes of rest between sets: Row 250 […]

Måndag 13/10 A. Five sets of: Back Squat x 3-5 reps @ 30X1 Rest 60 seconds Single-Arm Dumbbell Row x 8-10 reps @ 2020 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 1 Deadlift 1 Hang Power Clean 1 Front Squat 1 Push Press (You must perform […]

Måndag 6/10   A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds […]

Måndag 29/9   “Row-meo & Juliet” In teams of two, complete the following for time: 300 Wall Ball Shots 4000 Meter Run 5000 Meter Row Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times. Tisdag […]

Måndag 22/9     A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps Rest 60 seconds B. Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots      9/6 kg […]

Måndag 15/9     A. Take 15 minutes and build to today’s 1-RM Power Clean B. For time: 30 Calories of Rowing 30 Burpees 30 Wall Ball Shots (9/6kg) 30 Kettlebell Swings (24/16 kg) 30 Dumbbell Push Press 30 Pull-Ups Tisdag 16/9 TABATA Onsdag 17/9 A. Four sets of: Shoulder Press x 4-6 reps @ […]