Kategori: Okategoriserade

Måndag 5/5 A. Every 2 minutes, for 20 minutes (10 sets): 1 Clean Lift-Off + Clean Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and […]

Måndag 28/4 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Station 2: 45-60 second Nose-to-Wall Handstand Hold Station 3: Alternating Pistol Progressions x 6-8 each leg B. Every minute, on the minute, for 24 minutes (6 sets of each): Minute […]

Måndag 21/4. A. Three sets of: Back Squat x 10 reps @ 20X1 Rest 90 seconds Supine Medicine Ball Leg Curls x 12 reps @ 2010 Rest 90 seconds Reverse Snow Angels x 20 reps @ 3030 Rest 90 seconds B. Complete as many rounds and reps as possible in 15 minutes of: 10 pull-ups […]

Måndag 14/4 A. For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full snatches from the floor. Every 90 seconds, for 6 minutes (4 sets): High Hang Snatch x 2 reps @ 50-65 of 1-RM Snatch Rest […]

Måndag 7/4.   A. Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 5 reps @ 45-55% *Set 2 – 5 reps @ 55-65% *Set 3 – 3 reps @ 65-75% *Set 4 – 2 reps @ 75-85% *Set 5 – 2 reps @ 80-90% Immediately followed by… Every 2 minutes, […]

Måndag 31/3. A. Every 90 seconds, for 30 minutes (5 sets of each): Station 1 – Strict Handstand Push-Ups x 10-15 reps Station 2 – Bottom’s Up Kettlebell Carry x 25 meters each arm Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111 Station 4 – Alternating Cossack Squats with Kettlebell in […]

Måndag 24/3 A. Every 90 seconds, for 18 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 8 reps @ 21X1 Station 2 – 15 Tempo Push-Ups @ 1111 Station 2 – Supine Ring Rows x 10 reps @ 2111 B. Three rounds for time of: Row 500 Meters 24 Russian Kettlebell Swings (heavy) […]

Måndag 17/3 A. Deadlift *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 – 70% x 4 reps *Set 4 – 80% x 2 reps *Set 5 – 90% x 2 reps Rest 3 minutes between sets. If you do not know your 1-RM deadlift, use today to […]

Måndag 10/3 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1.1 (rest 10 seconds between singles) Build over the course of the 10 sets, the last three sets should be extremely challenging. B. Two sets for times of: 30/20 Calories of Assault Bike 30 Kettlebell Swings (24/16 kg) 30 Goblet Squats […]

Måndag 3/3 In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of: Station 1 – 300/250 Meter Row Station 2 – 30/20 Push-Ups Station 3 – 30 Kettlebell Swings Station 4 – 25/15 Calories of Assault Bike Station 5 – Rest Tisdag […]