Kategori: Okategoriserade

Utifrån läget med Covid 19 kommer justeringar i passen att göras så träningen kan ske på ett säkert sätt. Antalet på passen kommer att begränsas och varje atlet kommer att tilldelas en specifik plats med egen utrustning. Vissa pass kommer att köras utomhus. Då passen kan komma att behöva justeras utifrån detta kommer inte veckans […]

2/11 A. Every 2 minutes, for 16 minutes (8 sets) of: Split Jerk x 1 rep Start at 70% and build to today’s heavy single. B. Complete as many rounds and reps as possible in 10 minutes of: 30 Double-Unders 10 Burpees Over the Barbell (lateral) 10 Push Presses (52/43 kg) 3/11 Tabata 4/11 A. […]

26/10 A. Five sets of: Front Squat x 2 reps @ 90-92.5% Rest 2-3 minutes B. For max calories/reps: 3 Minutes of Assault Bike Rest 60 seconds 3 Minutes of Wall Ball Shots (9/6 kg) Rest 60 seconds 3 Minutes of Rowing Rest 60 seconds 3 Minutes of Double-Unders   27/10 Tabata   28/10 Every […]

19/10 For time: 50/35 Calories of Assault Bike 400 Meter Run 40 Deadlifts (85/55 kg) 400 Meter Run 30 Power Snatches (43/30 kg) 400 Meter Run 20 Thrusters (43/30 kg) 400 Meter Run 10 Bar Muscle-Ups   20/10 Tabata   21/10 A. Four sets of: Front Squat x 3 reps @ 87-90% Rest 2-3 minutes […]

12/10 A. Every 2 minutes, for 16 minutes (8 sets): Snatch from 2″ Below the Knee x 1 rep (pause for 2-3 seconds at 2″ below the knee, then snatch) Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+ B. Every 4 minutes, for 20 minutes (5 […]

5/10 A. Five sets of: Front Squat x 2 reps @ 90% Rest 15 seconds Front Squat x 4 reps @ 80% Rest 2-3 minutes B. For time: 50/35 Calories of Assault Bike (or Rowing) 50 Dumbbell Box Step-Overs (22.5/15 kg)   6/10 TABATA   7/10 For time: 1200 Meter Run 40 Burpees to Target […]

28/9 Every 8 minutes, for 32 minutes (4 sets) of: 500 Meter Row 3 Snatches @ 70-75% of 1-RM Snatch 400 Meter Run 3 Snatches @ 70-75% of 1-RM Snatch   29/9 Tabata   30/9 A. Five sets of: Barbell Hip Thrusts x 5 reps @ 20X1 (go heavy on these – a good starting weight […]

21/9 A. Take 25-30 minutes to build to today’s 1-RM Deadlift B. Complete as many rounds and reps as possible in 8 minutes of: 8 Pull-Ups 8 Single-Arm Dumbbell Hang Clean & Jerks (22,5/15 kg – Left) 8 Single-Arm Dumbbell Hang Clean & Jerks (22,5/15 kg – Right)   22/9 Tabata   23/9 Complete as […]

14/9 A. Four sets of: 2 Tempo Front Squats + 4 Front Squats Rest 2-3 minutes Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric. B. Three rounds for time of: 30 Wall Ball Shots (9/6 […]

7/9 A. Complete as many rounds and reps as possible in 15 minutes of: 12 Kettlebell Swings (32/24 kg) 6 Strict Pull-Ups 6 Strict Handstand Push-Ups Rest 5 minutes, and when the running clock reaches 20:00… B. Four rounds for time of: 400 Meter Run 12 Pull-Ups 12 Dumbbell/Kettlebell Push Press (22,5/15 kg)   8/9 […]