Kategori: Okategoriserade

Måndag 6/4 TABATA Tisdag 7/4 A. Four sets of: Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1 Rest 60 seconds Handstand Push-Ups x Max reps OR L-Seated Dumbbell Presses x 8-10 reps Rest 60 seconds B. Four rounds for time of: 10 Toes to Bar 20 Wall Ball Shots      9/6 […]

Måndag 30/3   ”HYROX ish” E3OM     2  Rounds Sled Push Ski Erg Bbj Farmers Carry Hold.  24 /16 Kg Wall Balls Row Walking Lunges Tisdag 1/4     TABATA Torsdag 3/4      ITOT 2     100 wallballs 100 Box Jump 100 Push Jerk 100 Air Squats 100 Dead Lift 100 Dubbel […]

Måndag 22/3 Warm up:  Duck walk😜😁 A. Three sets of: Strict Pull-Ups x 4-6 reps @ 3111 Rest 60 seconds Goblet Squats x 6-8 reps @ 31X1 Rest 60 seconds Side Planks x 30 seconds each side Rest 60 seconds B. Three rounds for time of: 400 Meter Run 10 Strict Pull-Ups 10 Strict Handstand […]

Måndag 16/3 ”Hyrox ” amrap 38 min 400 m run 12 Romanian deadlift 500 m ski/row 15 Goblet squats 24/16 kg   Tisdag 17/3 TABATA Onsdag 18/3 A. Every 2 minutes, for 20 minutes (10 sets, 5 of each): Odd Sets – Deadlift x 6 reps @ 3111 Even Sets – Dumbbell Bench Press x […]

Måndag 9/3 A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 85% *Set 4 – 2 reps @ 90% *Set 5 – 1 rep @ 95% followed by… One set of: Back Squat […]

Måndag 2/3 In teams of three, alternate rounds to complete 12 rounds each for time of: 3 Front Squats (heavy, and taken from the floor) 6 Burpees Over the Barbell 12 Kettlebell Swings (heavy) Tisdag 3/3 A. Three sets of: Front Squat x 4-6 reps @ 41X1 Rest 2 minutes Weighted Pull-Ups x 2-3 reps […]

Måndag 23/1 A. Four sets of: Dumbbell Shoulder Press x 10-12 reps @ 2011 Rest 45 seconds Alternating Forward Lunge x 10 reps each leg @ 1010 Rest 45 seconds Prone Plank Hold x 45 seconds Rest 45 seconds B. Three rounds for time of: Run 400 Meters 40/30 Push-Ups Tisdag 24/1 A. Eight sets […]

Måndag 16/2 In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 40 minutes of: 5 Push-Ups 10 Kettlebell Swings 15 Air Squats 150 m farmers carry     2x 24/16 kg Tisdag 17/2 A. Five sets of: Kettlebell Swings x […]

Måndag 9/2 A. Four sets of: Dumbbell Shoulder Press x 4-6 reps @ 2011 Rest 90 seconds Dumbbell box step over x 8-10 reps Rest 90 seconds B. Complete as many rounds and reps as possible in 4 minutes of: 10 Push Presses 10 Pull-Ups Rest 4 minutes, and then . . . Complete as […]

Måndag 2/2 A. Back Squat *Set 1 – 3 reps @ 80-85% *Set 2 – 2 reps @ 85-90% *Set 3 – 1 rep @ 90-95% *Set 4 – 3 reps @ 85-90% *Set 5 – 2 reps @ 90-95% *Set 6 – 1 rep @ 95-101% Rest 3 minutes between sets B. Complete as […]