Kategori: Okategoriserade

Måndag 19/10. A. Five sets of: Front squat x 6 reps. Rest 45 sec. Double-Kettlebell overhead carry x 100m. Rest 45 sec B. Complete as many rounds and reps as possible in 12 min of: 250 m Row. 20 Wallballs Tisdag 20/10. A. Deadlift x 15 reps @ 2011. rest 15-20 sec. Strict handstand push-ups […]

Måndag 12/10. A. 5 sets of. Power clean x 2.2.2 ( rest 10 sec between doubles) rest 2 minutes between sets B. three sets for times of: 50 DU/150 SU 30 KB Swings 20 Box jumps rest 1 minutes Tisdag 13/10.     A.  Three sets of: Bench press x 6-8 reps @ 20×0 rest […]

Måndag 5/10.   TABATA. Tisdag 6/10.       A.     Every 2:00 x 3. Bulgarian split squat. 8-6-4 reps (each side) B. Every 2:30 x 3 8/8 single leg RDL. 12-15 goblet cyclist squat C. For time: 500/400 row. 75 push press 30/20kg. 500/400 row. Onsdag 7/10.  ” hyroxish ”.         […]

Måndag 28/9.        A. Hang power clean: 5 sets 1 Power Clean+ 2 Hang Power Clean – build to a heavy Complex from 70% B. For time: 10-1 reps: Power Clean   60/40kg Lateral Burpee Over Bar 30 DU after each set Tisdag 29/9.   TABATA. Onsdag 30/9.      ” hyroxish ”. […]

Måndag 21/9. A. Four sets of: Dumbbell Bench Press x 8-10 reps @ 2011 Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Side Plank x 45 seconds each side Rest 45 seconds B. 21-15-9 Wall balls Cal  ski/row/bike Tisdag 22/9. A. Five sets of: 3-Position Clean (high hang, hang, then […]

Måndag 14/9. E2MOM   16 minutes. A. Deadlift x. 3reps @ 85 % of 1-RM. B. Amrap 15 minutes. 21 cal row/ski/bike 15 Box Jump 9 hand stand pushups. Tisdag 15/9. TABATA Onsdag 16/9. ” hyroxish ”. 800 m Run 50 m Burpee broad Jump 800 m Run 50 m BBJ 800 m Run 50 […]

Måndag 7/9. A. Every 2 minutes for  ( 6 sets) Front squat x 5 reps  @ 32×1. Start at 60-65% and build to complete the final 2-3 sets at above 70 %. of your 1-RM. B. For time  : 20  pullups. 40 Db snatch. 100 Double unders. 40 Db snatch 20 pullups. Tisdag 8/9   […]

Tisdag 1/9.     TABATA. Onsdag 2/9. ”hyroxish ” EMOM 1. 13 Burpees 2 16 wallballs 3. 12 m sled push 4. 10 cal ski 5. 40 m farmers carry 6 10  cal row 7 15 m sandbag lunges 8. Rest For 40 minutes Torsdag 3/9. A. Five sets of: Hang Snatch + Snatch Rest […]

Måndag 24/8. 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. FRAN. 21-15-9. […]

Måndag 17/8. A. Every 90 sec x8. 3 Power Clean B. Amrap 16 minutes. 40 Double unders 21 kb swings     24/16 kg 13 Db thrusters 7 Pull ups Tisdag 18 /8.   TABATA. Onsdag 19/8. A. Deadlift 5-5-5-5-5. Go Every 2:30 B. Amrap.  20 minutes 16 Db snatch. 10 Box jump. 10 Toes […]