Kategori: Okategoriserade

20/9 Weightlifting Every 2 min x 5, perform: 3 squat snatches @ 75% of 1 RM Note: perform without TNG, drop after each rep. Strength Back squat 5×3 @ 80% of your 1RM back squat Note: rest 2-3 min between each set. Workout 10 rounds for time: 3 power cleans 70/47,5 kg 3 jerks 70/47,5 […]

13/9 Weightlifting Squat snatch 5X3 @ 70% of your 1RM snatch Note: rest 2 min between each set and perform without TNG – drop the barbell, take 1-2 seconds and get back on it. Strength Back squat 3X5 @ 75% of your 1RM back squat Note: rest 2min between each set. Workout ”RADIATOR” AMRAP 12 […]

6/9 Weightlifting Squat clean waves (complete as fast as possible): 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 1 reps @ 80% 1 rep @ 85% 1 rep @ 90% x 2 (4min rest after first wave) Note: drop the barbell between each rep – no touch and go. Strength Paused […]

Weightlifting 5 sets: 2 x 1 snatch pull + 1 squat snatch Note: start at 65% and work up to a maximum of 90% of your 1 RM Strength Paused back squats 5×1 @ 85% of 1 RM back squat Workout 5 rounds for time: 12 dumbbell deadlifts 2×22,5/15 kg 9 dumbbell hang power cleans […]

23/8 TABATA 25/8 Warmup  5min Row 5min Dynamic stretching Strength Floor Press 4×5-10 rep Straight arm banded lat pulldowns 4×10-15 rep Preform as superset Gymnastics workout “COMPLEX FRAN” For time 7 Chest to bar /Ring row 7 Pullups /Ring row 7 Toes to bar /Toes to rig 21 Thruster 42,5/30 kg 5 Chest to bar […]

16/8 A. Six sets of: Overhead Squats x 3 reps Rest 2 minutes Start around 70% of your 1-RM and build in load over the course of the 6 sets. B. For time: Row 1000 Meters 20 Squat Snatches (61/43 kg)   18/8 A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 […]

2/8 Utomhustabata 4/8 A. Build to today’s 1-RM Tempo Front Squat @ 32X1 (Take a big belly breath and hold it tight on the 3-second descent and the 2-second pause in the bottom. If you feel like you need a breath during the first 2 phases of the lift, let some out by hissing the […]

26/7 A. Complete as many rounds and reps as possible in 6 minutes of: 400 Meter Run (once) immediately followed by rounds of… 40 Double-Unders 20 Kettlebell Swings (24/16 kg) 10 Down Ups Rest until the running clock reaches 8:00, and then… B. Complete as many rounds and reps as possible in 7 minutes of: 400 […]

19/7 Tabata 21/7 A. Every 2 minutes, for 16 minutes (8 sets): Deadlift x 3 reps @ 77.5% of 1-RM   B. Five rounds for time of: 15/10 Calories of Assault Bike 10 Devil’s Presses (22,5/15 kg DBs)     23/7 In team of two For time: 800 Meter Run (together)     immediately followed […]

12/7 Tabata 14/7 A. Every 2 minutes, for 10 minutes (5 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 @ […]