Kategori: Okategoriserade

23/5 A. Every 2 minutes, for 16 minutes (10 sets): 2 Clean Lift-Offs + Power Clean Build over the course of the 8 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and […]

Vecka 20 16/5 Every 5 minutes, for 30 minutes (3 sets) for times: *Station 1 – 1000 Meter Row *Station 2 – Three rounds of: 4 Deadlifts (225/155 lbs) 8 Bar-Facing Burpees 12 Walking Lunges with Farmer’s Carry (24/16 kg KBs) Note your times to complete each station, each set, for a total of 6 […]

9/5 A. “Fran Sandwich” For time: 1000 Meter Row immediately followed by… Rounds of 21, 15 and 9 reps of: Thrusters (95/65 lbs) Pull-Ups immediately followed by… 800 Meter Run B. Two sets of: Bulgarian Split Squat x 20 reps @ 1010 (perform 20 reps at a metronomic tempo – don’t pause at the top […]

Vecka 18 2/5 A. Every minute, on the minute, for 20 minutes (4 sets): Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left) Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right) Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds Station 4 – Front-Leaning Rest […]

25/4 Five rounds for time: 400 Meter Run 20/15 Calories of Assault Bike 15 Toes to Bar 400 Meter Run 40 Air Squats Time Cap = 40:00 Minutes 26/4 A. “The Back 40” For time: 50/40 Calories of Rowing on Concept 2 40 Deadlifts (225/155 lbs) 50/40 Calories of Rowing on Concept 2 B. Three […]

18/4 A. Every 3 minutes, for 15 minutes (5 sets): 3-Position Snatch @ 75-85% (high hang, mid-thigh, and then 2″ below the knee – pause at a full stop for 1 full second in each starting position) B. Against a 3-minute running clock… 400 Meter Run Max Reps of Overhead Squats (115/75 lbs) Rest 2 […]

11/4 Every 10 minutes, for 40 minutes (4 sets) for times: 800 Meter Run 60 Double-Unders 40 Alternating Dumbbell Snatches (50/35 lbs) 20 Alternating Pistols Note times for all four sets and then sum them for overall working time 12/4 A. Every 2 minutes, for 10 minutes (5 sets): 2 Snatch Lift-Offs + 1 Snatch […]

4/4 A. Five sets of: Bulgarian Split Squat x 6 reps each leg @ 30X1 Rest 30 seconds after each leg Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0 Rest 60 seconds Use a load that will be challenging, but achievable for the five sets at the prescribed tempo. Note…the tempo is very important, […]

V13 28/3 A. Every 3 minutes, for 15 minutes (5 sets) of: Deadlift x 1 rep @ 90% of 1-RM B. Complete as many rounds and reps as possible in 16 minutes of: 8 Single-Arm Kettlebell Deadlifts (24/16 kg – left arm) 8 Single-Arm Kettlebell Swings (24/16 kg – left arm) 16 Overhead Walking Lunges […]