Kategori: Okategoriserade

V 30 22 juli Tabata   23 juli A. Every 2 minutes, for 6 minutes (3 sets): High Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): Hang Snatch x 2 reps Immediately followed by… Every 2 minutes, for 6 minutes (3 sets): 2 Snatch Lift-Offs + Snatch […]

V 29 15 juli A. Deadlift *Set 1 – 10 reps @ 50% of 1-RM *Set 2 – 10 reps @ 60% *Set 3 – 10 reps @ 65% *Set 4 – 8 reps @ 70% *Set 5 – 6 reps @ 80% Rest 2-3 minutes between sets. B. In teams of four, complete as […]

V 28 8 juli A. Every 3 minutes, for 15 minutes (5 sets): Bench Press x 3 reps Keep all sets above 80% of your 1-RM Bench Press – these should be heavy by set 3. B. Every 6 minutes, for 18 minutes (3 sets): Row 500 Meters 20 Alternating Single-Arm Dumbbell Snatches (25/15 kg) […]

V 27 1 juli A. For time: 80 Double-Unders 40 Russian Kettlebell Swings (32/24 kg) 20 Ring Dips 10 Bar Muscle-Ups 800 Meter Run 10 Bar Muscle-Ups 20 Ring Dips 40 Russian Kettlebell Swings 80 Double-Unders B. Every minute, on the minute, for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows […]

V 26 24 juni A. Every 3 minutes, for 18 minutes (6 sets): Deadlift *Set 1 – 5 reps @ 70% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 3-5 reps @ […]

V 25 17 juni A. Every 3 minutes, for 12 minutes (4 sets): Bench Press x 6-8 reps @ 20X1 B. Three sets for max reps: 90 seconds of the following… 9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups Rest 30 seconds 90 seconds of the following… 9 Burpee Box Jump-Overs + […]

v 24 10 juni A. Every 3 minutes, for 15 minutes (5 sets) of: Back Squat x 2 reps *Sets 1-4 – 2 reps @ 88-94% *Set 5 – Max Reps @ 90% B. Three rounds for time of: 10 Chest-to-Bar Pull-Ups 15 Box Jump-Overs 20 Wall Ball Shots (6/9 kg) 11 juni A. Six […]

V 23 3 juni A. Five sets of: Hang Snatch + Snatch Rest 20 seconds Tall Box Jumps x 1.1.1.1.1 (rest 5 seconds between jumps; step down each time) Rest 2 minutes B. Three rounds for time of: 400 Meter Run 15 Overhead Squats (61/43 kg) 4 juni A. Complete as many rounds and reps […]

v 22 27 maj Two Heroes For time: Run 800 Meters immediately followed by… Three rounds of: 4 Muscle-Ups (or 8 Ring Dips) 8 Strict Handstand Push-Ups (or L-Seated DB Presses) 16 Kettlebell Swings (24/16 kg) immediately followed by… Run 800 Meters immediately followed by… Three rounds of: 15 Pull-Ups 30 Push-Ups 45 Air Squats […]

20 maj Every 5 minutes, for 30 minutes (6 sets) for times: 10 Strict Pull-Ups 15 Toes to Bar 20 Push-Ups 25 Wall Ball Shots (9/6) Please note times for each set. You will keep these times for future comparisons, with your goal to be improved consistency across the six sets, and lower total times […]