Kategori: Okategoriserade

21/3 A. Every 3 minutes, for 15 minutes (5 sets) of: Deadlift x 2 reps *Sets 1-2: 80-85% *Sets 3-4: 85% *Set 5: 85-90% B. Every 8 minutes, for 16 minutes (2 sets) for times: 60/40 Calories of Assault Bike 30 Walking Lunges with KB Farmer’s Carry (32/24 kg) 15 Burpee Box Jump-Overs (24″/20″)   […]

14/3 Every 3 minutes, for 30 minutes (10 sets) for max load successfully lifted: 500 Meter Row 3 Snatches 15/3 TABATA 16/3 A. Three sets of: Tempo Bench Press x 5 reps @ 21X1 Rest 45 seconds Stationary Dips x 10-12 reps @ 2111 Rest 45 seconds Band-Resisted Face Pulls x 8-10 reps @ 2111 […]

7/3 A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps […]

28/2 A. Every 2 minutes, for 12 minutes (6 sets): Front Squat *Set 1 – 3 reps @ 70% *Set 2 – 2 reps @ 75% *Set 3 – 1 rep @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 90% *Set 6 – Max Reps @ 80% B. […]

21/2 A. Eight sets of: Deadlift x 3 reps @ 85% of 1-RM Deadlift Rest as needed B. Every 4 minutes, for 16 minutes (4 sets) for times: Row 500 Meters 22/2 TABATA 23/2 Every minute, on the minute, for 30 minutes (6 sets): Station 1 – 100 Meter Farmer’s Carry or Sandbag Bear-Hug Carry […]

14/2 Two sets of: 2 minutes of Assault Bike @ 60-65/50-55 RPMs 10 Push-Ups Finish with. . . 3-5 Sets of: 30 Seconds of Assault Bike or Rowing @ 90+% 60 Seconds Rest Rest 5 minutes but stay warm. Then… Four rounds for time of: 40 Air Squats 30 Kettlebell Swings (24/16 kg) 20 Push-Ups […]

7/2 “Schmalls” For time: 800 Meter Run immediately followed by… Two rounds of: 50 Burpees 40 Pull-Ups 30 Alternating Pistols 20 Kettlebell Swings (24/16 kg) 10 Strict Handstand Push-Ups immediately followed by… 800 Meter Run 8/2 TABATA 9/2 A. Every 2 minutes, for 6 minutes (3 sets): 2 Clean Lift-Offs + Power Clean + Jerk […]

31/1 A. Three sets of: Front-Racked Alternating Reverse Lunges x 16 reps @ 30X1 (make sure your patella hovers just above the ground without making contact – goal is that the hairs on your knee touch without hard impact) Rest 15 seconds Horse Stance Hold x 60-75 seconds Rest 15 seconds Pronated-Grip Strict Pull-Ups x […]

24/1 A. Every 2:30 minutes, for 15 minutes (6 sets): Tempo Front Squat @ 32X1 *Set 1 – 3 reps @ 70% of 1-RM Front Squat *Set 2 – 2 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 1 rep @ 85% *Set 5 – 1 rep @ 87.5% *Set […]

6/12 Strength Back squat 4×5 @ 65% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 15.2ISH” From 0:00-3:00 2 rounds: 10 overhead squats 40/30 kg 10 pullups From 3:00-6:00 2 rounds: 12 overhead squats 40/30 kg 12 pullups 2 rounds: From 6:00-9:00 14 overhead squats 40/30 kg 14 […]