Robbert Kialt

Måndag 2/12 A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated) B. Every 5 minutes, for 25 minutes (5 […]

Måndag 25/11 A. Take 20 minutes to build to a new 1-RM Front Squat B. “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters  50/35kg 20 Pull-Ups 20 Burpees Over the Barbell Tisdag 26/11 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 […]

Måndag 18/11   A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 B. Complete as many […]

Måndag 11/11 A. Every 3 minutes, for 18 minutes (6 sets): Overhead Squat x 2-4 reps B. Complete as many rounds and reps as possible in 10 minutes of: 10 Pull-Ups 10 Alternating One-Arm Dumbbell Snatches 10 Box Jump Overs   Tisdag 12/11                TABATA Onsdag 13/11 A. Every […]

Måndag 4/11 A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110 Rest 90 seconds B. For time: 10 Wall Ball Shots 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8 Wall Ball Shots 3 Ring Dips … 1 Wall Ball Shot 10 […]

Måndag 28/10 A. Take 15-20 minutes to build to today’s heavy Jerk B. Against a 2-minute running clock, complete: 25/15 Calories of Assault Bike or Rowing Push Press x max reps (55/35kg) Rest 2 minutes between sets, and complete a total of four sets. Tisdag 29/10 TABATA Onsdag 30/10 A. Take 10 minutes to build […]

Måndag 21/10 A. Three sets of: Back Squat x 6-8 reps @ 3011 Rest 60 seconds Single-Leg Hip Bridge x 8-10 reps each leg @ 3011 Rest 60 seconds Single-Arm Trap 3 Raises x 8-10 reps @ 2111 Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 5 […]

Måndag 14/10 A. Five sets of: Power Clean x 2.2.2 (rest 10 seconds between doubles) Rest 2 minutes B. Three sets for times of: 100 Double-Unders or 300 singel unders 30 Kettlebell Swings 20 Box Jumps Rest 2 minutes Tisdag 15/10 A. Three sets of: Bulgarian Split Squat x 8-10 reps each @ 30X0 Rest […]

Måndag 7/10 A. Four sets of: Push Press x 4-6 reps @ 11X1 Rest 90 seconds Dumbbell Walking Lunge x 20 steps Rest 90 seconds B. Five rounds for time of: Run 400 Meters 6 Ground to Overhead (70/50 kg) 12 Pull-Ups Tisdag 8/10 A. Three sets of: Goblet Squat x 8-12 reps @ 21X0 […]

Måndag 30/9. A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps Increase […]