Kategori: Okategoriserade

Måndag 27/4. A. Complete as many rounds and reps as possible in 8 minutes of: Row 250 Meters 5 Strict Handstand Push-Ups 10 Thrusters (45/30 kg) Rest 2 minutes, and then… B. Complete as many rounds and reps as possible in 8 minutes of: 40 Double-Unders 20 Hand-Release Push-Ups 10 Pull-Ups Rest 2 minutes, and […]

Måndag 20/4 A. Deadlift x 15 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 10 reps @ 2011 Rest 15-20 seconds Strict Handstand Push-Ups x Max Reps in 60 seconds Rest 2 minutes Deadlift x 5 reps @ 2011 Rest 15-20 seconds Strict […]

Måndag 13/4 A. Four sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 90 seconds Hollow Rocks x 30-45 seconds Rest 90 seconds B. Five rounds of: 250/200 Meter Row Sprint 10 Push Presses  ( 65/40 kg)   Tisdag 14/4 TABATA Torsdag 16/4 ”hyroxish” In teams of two, complete the following for time: 300 […]

Måndag 6/4 TABATA Tisdag 7/4 A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps Rest 60 seconds B. Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots      9/6 […]

Måndag 30/3   ”HYROX ish” E3OM     2  Rounds Sled Push Ski Erg Bbj Farmers Carry Hold.  24 /16 Kg Wall Balls Row Walking Lunges Tisdag 1/4     TABATA Torsdag 3/4      ITOT 2     100 wallballs 100 Box Jump 100 Push Jerk 100 Air Squats 100 Dead Lift 100 Dubbel […]

Måndag 22/3 Warm up:  Duck walk😜😁 A. Three sets of: Strict Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Strict Handstand […]

Måndag 16/3 ”Hyrox ” amrap 38 min 400 m run 12 Romanian deadlift 500 m ski/row 15 Goblet squats 24/16 kg   Tisdag 17/3 TABATA Onsdag 18/3 A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x […]

Måndag 9/3 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat […]

Måndag 2/3 In teams of three, alternate rounds to complete 12 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy) Tisdag 3/3 A. Three sets of: Front Squat x 4-6 reps @ 41X1 Rest 2 minutes Weighted Pull-Ups x 2-3 reps […]

Måndag 23/1 A. Four sets of: Dumbbell Shoulder Press x 10-12 reps @ 2011 Rest 45 seconds Alternating Forward Lunge x 10 reps each leg @ 1010 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. Three rounds for time of: Run 400 Meters 40/30 Push-Ups Tisdag 24/1 A. Eight sets […]