Kategori: Okategoriserade

Vecka 46 14/11 Lift: Every 2:00 x6 Backsquat 6-6-6-5-5-5 rep Workout: Every 3:00 x 5: 6 Deadlift 100/70kg 12 Burpee over bar 18 Wall Ball 9/6kg 15/11 Lift: Every 2:00 x 5: Push jerk 3-3-3-2-1 rep Workout: AMRAP 6: 7 Hang power snatch 35/25kg 7 Chest to bar AMRAP 6 7 Overhead squats 35/25kg 3 […]

Vecka 45 7/11 Lift: Every 2:00 x 5 8/8 Bulgarian split squat Workout: 2:00 on 2:00 off x5 5 Power clean 10 Burpee over bar Max cal AB 8/11 0-10min Build to a heavy set of: 2 power clean EMOM 10-16min 75-80% of above AMRAP 12min 35 DU 15 WB 5 BMU 9/11 TABATA 10/11 […]

Vecka 44 31/10 TABATA 1/11 Lift: Every 2:00 min x 5 8/8 Bulgarian split squats Workout: 2:00 on 2:00 off x 5 15 Burpee over the bar Max rep thrusters 40/30kg Accessory (Optional) Every 3:00min x 3 15 Air squats 20 Walking lunges w db 15 Air squats 3/11 Workout: Every 5:00 x 3 400m […]

Vecka 43 24/10 Workout; Amrap 10min 200m Run 5 Clean & jerk 60/40kg Rest 2 min Amrap 10min 250 m Row 10 Goblet squats 24/16kg 10 Kettlebellsvingar 24/16kg Rest 2 min Amrap 10min 30 Air squats 20 Sit ups 10 Push ups 25/10 Gymnastics: EMOM 9: 1: 8-12 ring push up 2: 8 Scap pull […]

Vecka 42 17/10 Lift Every 90 sec x8 1 Clean pull 1 Power clean 1 Squat clean Workout 5 round: 9 Hang power snatch 35/25kg 9 Overhead squats 35/25kg 9 Burpee over the bar Tc 12min 18/10 TABATA 20/10 Lift: Every 2 min x 5 8/8 Bulgarian splits Accessory: Ever 3min x3 16 reversed lunges […]

Vecka 41 10/10 TABATA 11/10 Lift: Every 90sec x8: 1 Squat clean 1 Hang squat clean 1 Split jerk Workout: 5 rounds: 12 Dumbbell snatch 25/17,5kg 24 Air squats 48 Double unders 13/10 Workout Every 5:00 x 3: 400m run 20 Dumbbell hang clean + jerk 22,5/15kg 15 box step up 22,5/15kg rest 5 min […]

3/10 EMOM 12: 1: 4 Pull Up + 4 Chest to bar 2: 12 Hollow rock 3: 8-12 Ring dips Workout 2 rounds 9 T2B 9 OHS 42/30 kg 2 rounds 12 T2B 12 OHS 42/30 kg 2 rounds 15 T2B 15 OHS 42/30 kg 4/10 AMRAP 12 min 6 Dumbbell thrusters 2×22,4/2x15kg 9 Burpee […]

Vecka 39 26/9 A Every 3:00 min x 5 set 6 Push press 6 Strict chest to bar B Workout: 5 rounds 50 Double under 15 chest to bar 25 Wall ball 9/6kg 27/9 TABATA   29/9 Workout AMRAP 15 min 20 Thruster 35/25 kg 20 Burpees 20 Pull.Up Rest 5min AMRAP 15 min 500 […]

Vecka 38 19/9 TABATA 20/9 A. Every 2:00 x 6 3 rep Front Squat B Workout 2 Rounds for time: 40/35 Cal Assault bike 30 Toes to bar 20 Dumbbell thrusters 2x 15/10 kg Rest 3 min between rounds 22/9 Every 2min x5 8 rep benchpress EMOM 10 min 1: 8/8 singel arm KB swing […]

12/9 A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 85% of 1-RM B. For time: 800 Meter Run 50 Chest-to-Bar Pull-Ups 800 Meter Run 13/9 A. Every 90 seconds, for 15 minutes (10 sets): Push Press + Power Jerk *Sets 1-2 = 65-70% of 1-RM Push Press *Sets 3-4 […]