Programmering v 36

V 36Måndag

Workout of the Day

A.

Three sets of:

Bench Press x 4-6 reps @ 20X1

Rest 60-90 seconds

Single Kettlebell Row x 15-20 reps @ 10X0

Rest 60-90 seconds

B.

Complete as many rounds and reps as possible in 15 minutes of:

20 Kettlebell Swings (24/16 kg)

10 Single Arm KB Press (24/16 kg – 5 each arm)

300 Meter Run
Tisdag

Workout of the Day

A.

Three sets of:

Bulgarian Split Squat x 8 reps each leg @ 30X1

Rest 45 seconds between legs, and 45 before moving on

Nose-to-Wall Handstand Hold x 60 seconds

Rest 60 seconds

KB External Rotations x 8 reps each @ 2020

Rest 60 seconds

B.

In teams of two, with only one partner working at a time…

Complete as many reps as possible in 6 minutes of:

Wall Ball Shots

Rest until the running clock reaches 8:00, and then…

Complete as many calories as possible in 6 minutes of:

Rowing on Concept 2

Onsdag

Workout of the Day

A.

Every 2 minutes, for 16 minutes (8 sets):

High Hang Clean + Hang Clean + Clean + Jerk

Build over the course of the 8 sets to today’s heavy.

B.

Every minute, on the minute, for 15 minutes:

*Clean or Power Clean x 2 reps

Burpees over Barbell x 6 reps

*Load can vary from minute to minute. Post total amount successfully cleaned.
Torsdag

Workout of the Day

A.

Every 2 minutes, for 18 minutes:

Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Minutes 5-6, 11-12 & 17-18:

Alternating Pistols x 16-20 reps

(if you’re proficient, add weight with a kettlebell)

B.

Every minute, on the minute, for 16 minutes (4 sets of each):

Minute 1 – Row 200/150 Meters

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 Thrusters (95/65 lbs)

Minute 4 – 12 Chest-to-Bar Pull-Ups
Fredagskul
MURPH
Lördag

Workout of the Day

Complete as many rounds and reps as possible in 3 minutes of:

10 Single-Arm KB Snatches

5 Burpee Box Jump-Overs

5 Toes to Bar

Rest 3 minutes between sets, and complete a total of five sets.
Söndag

Workout of the Day

A.

Every 2 minutes, for 20 minutes (10 sets):

Halting Clean Deadlift + Hang Clean + Jerk

Build over the course of the ten sets to today’s heavy.

B.

For max calories:

3 min of Concept 2 Rowing

Rest until the running clock reaches 4:00, and then…

For max reps:

2 Minutes of Ground to Overhead (155/105 lbs)

Rest until the running clock reaches 8:00, and then…

For max calories:

3 Minutes of Concept 2 Rowing.

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