Kategori: Okategoriserade

Måndag 29/4. A. Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch Build over the course of the 10 sets to something heavy for today. B. Three rounds for time of: 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups) 10 Deadlifts (125Kg-85 Kg ) 50 Double-Unders Tisdag 30/4. TABATA Onsdag […]

Måndag 22/4. A. Five sets of: Overhead Squat x 3 reps Every 90 seconds Build over the course of the five sets to today’s heavy triple. B. Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Power Snatches (60/40 Kg) 6 Overhead Squats (60/40 Kg) 9 Burpees Over the Barbell […]

Måndag 15/4. A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111 Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds B. Every 4 minutes, for 20 minutes (5 sets): Row […]

Måndag. 8/4. A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat […]

Måndag 1/4 Coachens val Tisdag 2/4 A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple. B. Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (70/45 Kg) 10 Front Squats (70/45Kg) Onsdag 3/4. A. […]

Måndag 25/3. A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ B. Complete as many rounds and reps as possible in 8 minutes of: 6 Snatches  50/35 kg 30 Double-Unders Tisdag  26/3. A. Every 10 […]

Måndag. 18/3. A. Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds B. Every 8 minutes, for 32 minutes (4 sets), complete the following as […]

Måndag. 11/3. A. Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 reps Build in weight over the course of the 8 sets. B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (45/30 Kg ) Tisdag. 12/3. Coachens val Onsdag 13/3. A. Every 2 minutes, for 10 […]

Måndag  4/3 A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps @ 3011 Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps Minute 3 – Hollow Rock or Hold x 30-40 seconds Minute 4 […]

Måndag  26/2. A. Every two minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% […]