Kategori: Okategoriserade

Måndag 24/4 PERFORMANCE A. Five sets of: 2-4 Strict Tempo Ring Dips @ 4011 immediately followed by… 20-30 second Ring Support Hold Rest 30 seconds Copenhagen Side Plank x 30-40 seconds each side (accumulate the time if necessary) Rest 30-60 seconds B. Five rounds for time: 30 Double-Unders 15 Push-Ups 3 Wall Walks Tisdag 25/4 […]

V16   Måndag 17/4 FITNESS, PERFORMANCE A. Four sets of: 15 second Ring Support Hold immediately followed by… Max Reps of Strict Tempo Ring Dips @ 1111 Rest 30 seconds Long Lunge Hold x 45 seconds each side Rest 60 seconds B. Against a 3-minute running clock… 350/300 Meter Row 12 Toes to Bar Max […]

V15 Måndag 10/4 PERFORMANCE PERFORMANCE  A. Every minute, on the minute, for 30 minutes (6 sets) for max reps of: Minute 1: 15/10 Calories of Rowing Minute 2: 12/8 Calories of Assault Bike Minute 3: 15 Toes to Bar Minute 4: 60 seconds of Max Reps Devil’s Press Minute 5: Rest Tisdag 11/4 FITNESS, PERFORMANCE […]

V14 Måndag 3/4 PERFORMANCE A. With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75 lbs) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (35/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter Run […]

V13   Måndag 27/3 PERFORMANCE PERFORMANCE  A. Five sets of: Front Squat x 2-3 reps (load as heavy as possible, if you get the third rep, increase load) Rest 30 seconds Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114 Rest 30 seconds B. Every 2 minutes, for 12 minutes (2 sets) for times: […]

V12 Måndag PERFORMANCE PERFORMANCE  A. Five sets of: Front Squat x 3-4 reps (load as heavy as possible, if you get the fourth rep, increase load) Rest 30 seconds Prone PVC Front-Rack Stretch x 2 minutes Rest 30 seconds B. For time: 400 Meter Run 20 Thrusters (95/65 lbs) 30 Chest-to-Bar Pull-Ups 20 Thrusters 400 Meter […]

V11 (13/3-19/3) Måndag A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (staying with weight used last week – or around 80% of your 1-RM Deadlift) Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111 (if you don’t have a Valslide or […]

Måndag A. Every 3 minutes, for 12 minutes (4 sets) of: Banded Deadlifts x 10 reps @ 45% of 1-RM Rest 30 seconds Weighted Prayer Stretch x 60 seconds Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about […]

V9 27/2-5/3 Måndag: Wod: In a 20 min window 1mile run AMRAP: 10 DB snatch 22,5/15 20 Walking lounge 10 Burpee Rest 5 min In a 20 min window: 2000m row AMRAP: 8 T2b 10 DB Clean ´n Jerk 12 Wall ball 9/6kg Tisdag: Gymnastics: 4 sets of: 8-12 Ring row 8-12 Pike push up […]

V8 20/2-26/2 Måndag: Strength: E3M x 4 Backsquat 10-10-8-8 Tekink: T2b Wod: For time: 75 KB swing 24/16 400m run 75 Wallball Tisdag: Teknik: Dubble unders Wod: AMRAP 18min 20 Thruster 50/37,5 20 Burpee 20 pullup Torsdag: Tabata Fredag: Partner wod: For time 50 Devilspress 22,5/15kg 50 cal Assaultbike 60 DB Snatch 22,5/15kg 40 cal […]