Kategori: Okategoriserade

Måndag 2/9 A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots 12 Burpees […]

Måndag 26/8 A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds A. Against a 90 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (35/25 kg) Rest […]

Måndag 19/8.   A. Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heaviest snatch balance + 3 overhead squats. B. For time: 12 Power Snatches ( 50/35 kg) 12 Box Jumps 9 Power Snatches 9 Box Jumps 6 Power Snatches 6 Box Jumps Run 800 Meters […]

Måndag. 17/6. A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. “Jackie” For time: Row 1000 Meters 50 Thrusters (30/20kg) 30 Pull-Ups Tisdag 18/6. A. Every 90 seconds, for 12 minutes […]

Måndag 10/6. A. Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps B. Five rounds for time of: 15 Wall Ball Shots 10 Toes to Bar 5 Burpees Tisdag 11/6. Coachens val Onsdag 12/6. A. Front Squat *Set 1 – 3 reps @ 65% […]

Måndag 3/6.       A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers Tisdag 4/6. A. Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of […]

Måndag 27/5. A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. B. Every minute, […]

Måndag 20/5. A. Every minute, on the minute, for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. Every minute, on the minute, for 21 minutes: Minute 1 – […]

Måndag 13/5 A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. B. For time: Row 1000 Meters 20 Hang Power Cleans (90/60 Kg) 100 Double-Unders Tisdag 14/5 […]

Måndag  6/5. A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today’s heavy single. B. Three rounds for time of: 15 Push Press (50/30 Kg) 15 Strict Pull-Ups 30 Double-Unders Tisdag 7/5. Coachens val. Onsdag […]