Kategori: Okategoriserade

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 […]

31/8 A. Every 2 minutes, for 16 minutes (8 sets): Back Squat *Set 1 – 5 reps @ 70-74% of 1-RM *Set 2 – 5 reps @ 75-79% *Set 3 – 3 reps @ 80-84% *Set 4 – 2 reps @ 85-89% *Set 5 – 2 reps @ 90-94% *Sets 6-8 – 1 rep @ […]

24/8 With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (52/35 kg) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (222,5/15 kg) 20:00 – 75 Box Jump Overs  25:00 – 800 Meter Run 25/8 A. Every 2 […]

17/8 Five rounds for time of: 400 Meter Run 30 Wall Ball Shots (9/6 kg) 20 Kettlebell Swings (24/16 kg) 18/8 A. Take 20 minutes to build to today’s 1-RM Push Press B. Complete as many rounds and reps as possible in 12 minutes of: 4 Strict Handstand Push-Ups 8 Strict Pull-Ups 12 Alternating Pistols […]