Kategori: Okategoriserade

Måndag 27/11      Warm-Up  Two sets of: Row x 300 meters Banded Good Morning x 15 reps Side Plank x 30 seconds per side Followed by… Two sets of: Kettlebell Romanian Deadlift x 6 reps Kettlebell Front Rack Walking Lunge x 12 reps Then… A. Deadlift *Set 1 – 8 reps @ 50% *Set […]

Tisdag 21/11.   TABATA Resten av denna veckas pass kommer vara coachens val så håll utkik på Facebook Medlemsgruppens hemsida där coachen lägger ut passet eller så låter de det bli en överraskning. Ha en bra träningsvecka🏋️‍♀️

Måndag 13/11 Warm-Up  One set of: Row x 2 minutes at easy pace Passive Hang on Pull-up Bar x 30 seconds Row x 90 seconds at moderate pace Scapular Pull-ups x 30 seconds Row x 60 seconds at fast pace Passive Squat Hold x 30 seconds A. Every 2 minutes, for 24 minutes (3 sets […]

Måndag 6/11 A Every 2 minutes, for 24 minutes (3 sets) of: Station 1 – Romanian Deadlift x 8-10 reps @ 40X1 Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg Station 3 – Banded Palloff Hold x 45 seconds each side Station 4 – 4-Count Squat Compression x 8-10 reps @ […]

Måndag 3o/1o Warm-Up  One set of: Run x 400m Followed by… Two sets of: Box Step-Up x 10 reps Kip Swing x 10 reps Followed by… Two sets of: Box Jump x 5 reps Alternating Single-Leg V-Up x 10 reps Then… Every 12 minutes, for 36 minutes (3 sets) for times: 400 Meter Run 30 […]

Måndag 23/10 Warm-Up  Two sets of: Assault Bike x 90 seconds Dive-Bomber Push-Up x 10 reps Followed by… Two sets of: Double Kettlebell Sumo Deadlift x 10 reps Kettlebell Farmer’s Carry x 50ft Dead Bugs x 30 seconds Wod “CrossFit Games Open Event 22.2” Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, […]

Måndag 16/10 Warm-Up  Three sets of: 30 Double Unders or Single Unders 100 Meter Jog 5 Inchworms 200 Meter Row 5 Burpee Broad Jumps Followed by… Every 10 minutes, for 30 minutes (3 sets) for times of: 500 Meter Row 50 Lateral Jumps Over Parallette 25 Burpee Box Jump-Overs 400 Meter Run Tisdag 17/10  Tabata […]

Måndag 9/10 DP A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1 Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1 Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Ab-Wheel […]

Måndag 2/10 DP A. Every 2 minutes, for 16 minutes (8 sets) of: Clean Lift-Off + Clean + Hang Clean Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through […]

Måndag 25/9 DP Four sets for max reps: 60 Seconds of Rowing (for calories) Rest 30 seconds 60 Seconds of Assault Bike (for calories) Rest 30 seconds 60 Seconds of DB Snatch (22.5/15 kg) Rest 30 seconds 60 Seconds of Goblet Squats (24/16 kg) Rest 30 seconds 60 Seconds of Burpee Pull-Ups Rest 30 seconds […]