Kategori: Okategoriserade

Måndag 3/2 .  A. Take 15 minutes to build one heavy deadlift B. Three rounds for time of: 15 Deadlifts 12 Hang Power Cleans 9 Front Squats 6 Shoulder to Overhead   Rx  60/40 Kg Tisdag 4/2 TABATA Onsdag 5/2 A. Five sets of: Shoulder Press x 2.2.2.2.2 (rest 10 seconds between doubles) Rest 45 […]

Måndag 27/1 A. Every 2 minutes, for 16 minutes (8 sets): Split Jerk x 3 reps Build in load to today’s heavy triple, and for the first 3-4 sets, pause for 2 seconds in the receiving position. B. Two rounds for max reps/calories: 90 seconds of Assault Bike Rest 30 seconds 90 seconds of Burpees […]

Måndag 20/1 A. Four sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 30 seconds Russian Step-Ups x 8-10 reps each leg Rest 30 seconds Turkish Get-Ups x 2 reps each arm Rest 30 seconds B. Complete as many rounds and reps as possible in 12 minutes of: 3 Dumbbell Man-Makers 6 Box Jump […]

Måndag 13/1 A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0 Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps Station 3 – Alternating Bowler’s Lunges x 20 reps B. Complete as many rounds and reps as possible […]

Måndag 6/1 A. Three sets, not for time, of: Strict Pull ups 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps B. “Helen” Three rounds for time of: Run 400 Meters 21 Kettlebell Swings (24/16 kg) 12 Pull-Ups Tisdag 7/1 In teams of 5, complete 3 sets each of: […]

Måndag 16/12 A. Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Strict Pull-Ups x 3-5 reps @ 3110 (add weight if possible) Rest 45 seconds Plank from Elbows x 45-60 seconds Rest 45 seconds B. Complete as many rounds and reps as possible in 10 minutes of: 20 Kettlebell Swings 20 Push […]

Måndag 9/12 A. Take 20 minutes to build to today’s 1-RM Power Clean B. Complete rounds of 21, 15 and 9 reps for time of: Kettlebell Swings (32/24 kg) Push-Ups Pull-Ups Tisdag 10/12 TABATA Onsdag 11/12 A. Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 B. Three […]

Måndag 2/12 A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated) B. Every 5 minutes, for 25 minutes (5 […]

Måndag 25/11 A. Take 20 minutes to build to a new 1-RM Front Squat B. “Sage at 20″ Complete as many rounds and reps as possible in 20 minutes of: 20 Thrusters  50/35kg 20 Pull-Ups 20 Burpees Over the Barbell Tisdag 26/11 A. Every 2 minutes, for 20 minutes (10 sets): Power Clean x 1.1 […]

Måndag 18/11   A. Every 2 minutes, for 20 minutes (5 sets of each): Station 1 – Shoulder Press x 3-5 reps @ 20X1 (if you make 5 reps, increase the load until you establish a strong 3-RM) Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1 B. Complete as many […]