Kategori: Okategoriserade

29/11. Accessory strength 4 rounds: 8 dumbbell bench press @ moderate weight 8 dumbbell row (each arm) @ moderate weight Note: perform these as supersets. Open workout ”OPEN 20.4” For time: 30 box jumps 60/50 cm 15 clean and jerks 40/30 kg 30 box jumps 60/50 cm 15 clean and jerks 60/40 kg 30 box […]

Vecka 47 22/11 Strength In 20 minutes: find your 1RM in back squat Workout 2 rounds for time of: 100 double-unders 20 overhead squats 40/30 kg 100 double-unders 12 Chest to bar 100 double-unders 20 dumbbell snatches 22,5/15 kg 100 double-unders 12 Chest to bar Timecap: 14 min 23/11 Strength In 20 minutes: Find your […]

Strength Strict Press 5×5 rep Note: rest 2-3 min between each set. Workout For time: 15 power cleans 60/40 kg 30/22 cal assault bike 20 toes to bar Rest 3 min 150 Wall balls 9/6kg Every time you break up the wall balls, Do 5 Burpees 16/11 TABATA 17/11 Gymnastic workout EMOM 8 min: 1-6 […]

8/11 Strength Back squat 2×5 rep Back squat 3×3 rep @ 90% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 21.1” For time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders […]

V44 1/11 Strict pullup strength progression: 3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week. Workout 10 Thruster 30kg/25kg 10 Bar facing burpee 8 Thruster 40kg/30kg 10 Bar facing burpee 6 Thruster 50kg/35kg 10 Bar facing burpee 4 Thruster 60kg/40kg 10 Bar facing burpee 2 Thruster 70kg/55kg 2/11 […]

25/10 Weightlifting Every 2-3 min x 5, perform: 3 Squat Snatches @ 70% of 1 RM squat snatch Note: drop the barbell between each rep.   Strength Back squat 3x5rep @ 80% of your 1RM back squat Note: rest 2-3 min between each set.   Open workout ”OPEN 11.2” AMRAP 15 min: 9 deadlifts 70/50 […]

Strength Back squat 5×5 Note: rest 2-3 min between each set. Open workout ”OPEN 19.4” For total time: 3 rounds of: 10 snatches 42,5/30 kg 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle ups/ Chest to bar 12 bar-facing burpees Timecap: 15 min Accessory (optional) 300 DU […]

11/10 Weightlifting Every 2 min x 5, perform: 2 Squat Snatches @ 85% of 1 RM Snatch Note: drop the barbell between each rep. Strength Back squat 5×3 @ 85% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN 18.2” 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats (2×22,5/15 kg) […]

4/10 Weightlifting In 15 minutes, work up to a daily heavy: Paused Snatch Deadlift (below knees) + Low Hang Snatch (below knees) + Overhead Squat Note: start at 50% of your 1 RM Snatch. Strength Back squat 5×5 @ 80% of your 1RM back squat Note: rest 2-3 min between each set. Open workout ”OPEN […]

27/9 Weightlifting Every 2 min x 5, perform: 2 Squat Snatches @ 80% of 1 RM Snatch   Note: drop the barbell between each rep.   Strength Back squat 5×1 @ 85% of your 1RM back squat Note: rest 2-3 min between each set.   Open workout   ”OPEN 17.4”   AMRAP 13 min: 55 […]