Robbert Kialt

Måndag 18/8 Every 5 minutes, for 30 minutes (6 sets) for max load successfully lifted: Row 500 Meters 5 Clean and jerk   Tisdag 19/8 TABATA  Onsdag 20/8 A. Take 15 minutes to build to today’s 5-RM Single-Arm DB Press Alternate arms as you’re building, always starting with your non-dominant arm. B. Complete as many […]

Måndag 16/6. Every 10 minutes, for 40 minutes (4 sets) for times: Run 400 Meters 15 Burpee Box 20 Alternating Single-Arm Dumbbell Snatches (25/17,5kg) Run 400 Meters Tisdag 17/6 A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 4-6 reps @ 20X1 (all loads at 5-10% heavier than on March 14, 2017) […]

Måndag 9/6.   A. Three sets of: Turkish Get-Ups x 6 reps (3 each arm) Rest 45 seconds 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm Rest 45 seconds Bulgarian Goat Bag Swings x 10 reps @ 3011 Rest 45 seconds Prone Plank Hold x 60 seconds Rest 45 seconds B. Complete as many […]

Måndag 2/6                 A. Deadlift *Set 1 – 65% x 6 reps *Set 2 – 75% x 4 reps *Set 3 – 85% x 2 reps *Set 4 – 90% x 1 rep *Set 5 – 95% x 1 rep *Set 6 – 100% x 1 rep Rest […]

Måndag 26/5     A. Every 2 minutes, for 20 minutes (10 sets): Snatch Lift-Off + Snatch Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, […]

Måndag 19/5 CrossFit Games Open Workout 17.2” Complete as many rounds and reps as possible in 15 minutes of: Two rounds of: 50-Foot Front-Racked Dumbbell Walking Lunges (25/17,5 kg) 16 Toes to Bar 8 Power Cleans followed by… Two rounds of: 50-Foot Front-Racked Dumbbell Walking Lunges 16 Bar Muscle-Ups or pullups 8 Power Cleans Etc., […]

Måndag 12/5 A. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – Strict Toes to Bar x 6-8 reps @ 2110 Minute 3 – Handstand Hold x 30-45 second Minute 4 – L-Sit (or L-Sit progression) x 30-40 […]

Måndag 5/5 A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and […]

Måndag 28/4 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute […]

Måndag 21/4. A. Three sets of: Back Squat x 10 reps @ 20X1 Rest 90 seconds Supine Medicine Ball Leg Curls x 12 reps @ 2010 Rest 90 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 10 pull-ups […]