Kategori: Okategoriserade

V27 Må 3/7 A. Take 20-25 minutes to build a 1-RM Front Squat B. “ABx3” For max calories: 3 minutes of Assault Bike Rest 3:30 2 minutes of Assault Bike Rest 2:30 1 minutes of Assault Bike Done This is a brutal test. Give this everything you have😊   Ti 4/7 A. Every 2 minutes, […]

Måndag 26/6 A) 6 set DB/KB bänkpress (E2:30) Set 1 – 4 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 3 reps @ 85% Set 4 – 1 rep @ 90% Set 5 – 10 reps @ 70% Set 6 – 10 reps @ 75-80% B) Complete as many rounds […]

Måndag 19/6 A. Every 2:30, for 15 minutes (6 sets): Back Squat Set 1 – 4 reps @ 75% Set 2 – 3 reps @ 80% Set 3 – 3 reps @ 85% Set 4 – 1 rep @ 90% Set 5 – 10 reps @ 70% Set 6 – 10 reps @ 75-80% B. […]

Måndag 12/6  A.  Every 10 minutes, for 40 minutes, (4 sets) for times: 500 Meter Row 12 Dumbbell Shoulder to Overhead 12 Dumbbell Devil’s Presses 30/20 Calories of Assault Bike   Tisdag 13/6 Every minute, on the minute, for 20 minutes (4 sets): Minute 1 – 45-Second Wall Sit Minute 2 – 45 seconds of […]

Måndag 5/6   Four sets of: Dumbbell Shoulder Press x 8 reps Rest 15-20 seconds Barbell Skull Crushers x 10-12 reps Rest 30 seconds El Pigeon Stretch x 60 seconds each side https://youtu.be/LyH0ygsgQBU Rest 30 seconds Against a 4-minute running clock…. 400 Meter Run 12 Dumbbell Box Step-Overs (50/35 lb DBs) Max Reps of Wall […]

V22 Måndag 29/5 Every 2:30, for 20 minutes (8 sets): Back Squat Set 1 – 3 reps @ 75% Set 2 – 1 rep @ 85% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Sets 5-7 – 6 reps @ 80% Set 8 – 4 reps @ 85% B. […]

V21 Måndag 22/5 A. Every 2:30, for 20 minutes (8 sets): Back Squat Set 1 – 3 reps @ 70% Set 2 – 3 rep @ 75% Set 3 – 3 reps @ 80% Set 4 – 3 reps @ 85% Sets 5-8 – 7 reps @ 70% B. Every 5 minutes, for 15 minutes […]

Måndag 15/5 Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. For time: 21 Deadlifts (205/145 lbs) 400 Meter Run 15 […]

Måndag 8/5 A. Take 20-24 minutes to build to today’s 1-RM Front Squat B. “The Ram” For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball Shots   Tisdag 9/5   A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch […]

Måndag 1/5 PERFORMANCE  “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar   Tisdag 2/5 PERFORMANCE & FITNESS A. In teams of two, alternating full rounds, complete ten (10) rounds for time of: 400 Meter Run 20 Alternating Dumbbell […]