Kategori: Okategoriserade

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 […]

Måndag 24/2 A. Every 2 minutes, for 24 minutes (4 sets each) of: Station 1 – Supine Ring Rows x 10-12 reps @ 2111 Station 2 – Nose-to-Wall Handstand Hold x 60 seconds Station 3 – L-Sit or Hollow Hold x 60 seconds (accumulate the time if you’re unable to maintain this position unbroken) B. […]

Måndag 17/2 A. Four sets of: Walking Lunges with DBs x 20 steps @ 1010 (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each side Rest 60 seconds B. For time: 400 Meter Run 30 Front Squats 30 Box Jumps 400 Meter […]

Måndag 10/2 A. Five sets of: Bulgarian Split Squat x 9 reps each leg @ 30X1 Rest 45 seconds between legs Strict Handstand Push-Ups x Max Reps Rest 60 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 7 Thrusters  ( 50/35 kg) 14 Kettlebell Swings (24/16 kg) 7 Chest-to-Bar […]