Kategori: Okategoriserade

Måndag 18/9 A. Three sets of: Front Squat x 4 reps @ 42X1 (@60% 1RM Rest 60 seconds Front-Leaning Rest on Rings x 60 seconds Rest 60 seconds Landmine Row x 6-8 reps each arm Rest 60 seconds B. Three rounds for time of: Run 400 Meters 15 Goblet Squats   Tisdag 19/9 Tabata   […]

Måndag 11/9 A. 8 Rounds for Time: 200m Med Ball Run 8 Toes-to-Bar 8 Hang Power Clean (135/95) 23 Air Squats 13 Lateral Burpees Tisdag 12/9 A. Every 90 seconds, for 18 minutes (3 sets) of: Station 1 – Back Squat x 8 reps @ 31X1 Station 2 – Strict Pull-Ups x 10 reps @ […]

Måndag 4/9 Two sets of: Row x 250m Burpee Broad Jump x 5 reps Empty barbell, Two sets of: Snatch Grip Romanian Deadlift x 8 reps Snatch Grip Push Press x 8 reps A. Every 2 minutes, for 12 minutes (6 sets): Hang Snatch from Mid-Thigh + Snatch @ 80-85% of 1-RM Snatch B. Every […]

Måndag 28/8 A. Complete as many rounds and reps as possible in 30 minutes of: 40/30 Calories of Assault Bike, Ski Erg or Rowing 40 Lateral Jumps Over Parallette 30 Alternating Lunges 30 Push-Ups Tisdag 29/8 Tabata Onsdag 30/8 A. Bench Press *Set 1 – 5 reps @ 70% *Set 2 – 3 reps @ […]

Måndag 21/8-23 A. “Cannonball Run” For time: 800 Meter Run 40 Pull-Ups or 20 Strict Pull-Ups 40 Kettlebell Snatches (24/16 kg; 20 each arm) 40 Wall Ball Shots (20/14 lbs) 800 Meter Burden Run with Wall Ball (20/14 lbs) 40 Wall Ball Shots (20/14 lbs) 40 Kettlebell Snatches (24/16 kg; 20 each arm) 40 Pull-Ups […]

Dessa två veckor består av Coachens Val samt Tabata, så håll utkik på FB eller i Gymsystem för ev passbeskrivningar. Ordinarie passbeskrivning publiceras åter från v34.

Denna vecka består enbart av Coachens Val samt Tabata, så håll utkik på FB eller i Gymsystem för ev passbeskrivningar.

V30   Måndag 24/7 Warm Up Two sets of: Run x 200m Kettlebell Farmer’s Carry x 100m Two sets of: Prone Plank x 30 seconds Kettlebell Romanian Deadlift x 10 reps Kettlebell Sumo Deadlift x 10 reps Kettlebell Swing x 10 reps A. Every 90 seconds for 9 minutes (6 sets): Speed Deadlift x 3 […]

V29 Måndag 17/7 Warm Up Two sets of: Run x 200m Hanging Knee Raise Hold x 30 seconds Kettlebell Goblet Squat Hold x 30 seconds youtube.com/watch?v=5M7z8wbTwvA Two sets of: Single-Arm Dumbbell Overhead Reverse Lunge x 8 reps, alternating Dumbbell Kang Squat x 6 reps youtube.com/watch?v=LpDXYVqy8L4 Dumbbell Goblet Squat x 4 reps Jumping Squat x 2 […]

Måndag 10/7 Coachens val   Tisdag 11/7 A. Every minute, on the minute, for 15 minutes (3 sets): Minute 1 – Front Squat x 5 reps @ 32X1 Minute 2 – Tempo Ring Dips x 8-10 reps @ 1111 Minute 3 – Reverse Dumbbell Flies x 8-10 reps @ 2011 Minute 4 – Flutter Kicks […]