Kategori: Okategoriserade

Måndag 23/9 A. Every 3 minutes, for 18 minutes (6 sets): Clean x 1.1.1.1 (rest 10 seconds between each single) B. Three sets for times of: 250 Meter Row 20 Wall Ball Shots (9/6 kg) 20 Kettlebell Swings (32/24 kg) Rest 3 minutes Tisdag 24/9 TABATA Onsdag 25/9 A. Every 3 minutes, for 18 minutes […]

Måndag 16/9. A. Every 3 minutes, for 18 minutes (6 sets) of: 5 Deadlifts @ 75-80% 10 Tall Box Jumps (jump up, step down with support) B. Complete as many rounds and reps as possible in 10 minutes of: 10 Power Cleans (70/50 kg) 10 Burpees Over the Barbell 10 Chest to Bar Pull-Ups Tisdag […]

Måndag 9/9.   A. Three sets of: Romanian Deadlift x 6-8 reps @ 3011 Rest 60 seconds Turkish Get-Ups x 2 reps each arm Rest 60 seconds Double-Under Practice x 60 seconds Rest 60 seconds B. For time: Row 30 Calories 30 Burpees 30 Wall Ball Shots 30 Kettlebell Swings 30 Dumbbell Push Press Row […]

Måndag 2/9 A. Four sets of: Russian Step-Ups x 10 reps each leg Rest 45 seconds Supine Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Push-Ups x 12-15 reps @ 2011 Rest 45 seconds B. complete as many rounds and reps as possible in 12 minutes of: 12 Wall Ball Shots 12 Burpees […]

Måndag 26/8 A. Four sets of: Push Press x 2-4 reps Rest 60 seconds Plank from Rings x 60-90 seconds Rest 60 seconds A. Against a 90 second running clock, for a total of five sets, perform as many reps as possible of: 10 Kettlebell Swings (32/24 kg) Max Reps of Thrusters (35/25 kg) Rest […]

Måndag 19/8.   A. Every 3 minutes, for 18 minutes (6 sets): Snatch Balance + 3 Overhead Squats Build to today’s heaviest snatch balance + 3 overhead squats. B. For time: 12 Power Snatches ( 50/35 kg) 12 Box Jumps 9 Power Snatches 9 Box Jumps 6 Power Snatches 6 Box Jumps Run 800 Meters […]

Måndag. 17/6. A. For max reps: Strict Pronated-Grip Pull-Ups Rest 90 seconds Strict Mixed-Grip Pull-Ups Rest 90 seconds Strict Supinated-Grip Pull-Ups If you’re using assistance, use the same level of assistance for every set. B. “Jackie” For time: Row 1000 Meters 50 Thrusters (30/20kg) 30 Pull-Ups Tisdag 18/6. A. Every 90 seconds, for 12 minutes […]

Måndag 10/6. A. Every three minutes, for 12 minutes: Alternating Reverse Lunges with Dumbbells x 20 reps Mixed-Grip Strict Pull-Ups x 6-8 reps B. Five rounds for time of: 15 Wall Ball Shots 10 Toes to Bar 5 Burpees Tisdag 11/6. Coachens val Onsdag 12/6. A. Front Squat *Set 1 – 3 reps @ 65% […]

Måndag 3/6.       A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean + Clean B. For time: Row 500 Meters When the clock reaches 4 minutes… For time: 30 Dumbbell Man-Makers Tisdag 4/6. A. Two sets of: 60 Seconds of Muscle-Ups Rest 60 seconds 60 Seconds of […]

Måndag 27/5. A. Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% Rest 2 minutes between sets. B. Every minute, […]