Måndag A ) hspu progression and technique B ) 30 min AMRAP6-8 slamball heavy lift up to boxes400 m run12… Read more »

MåndagA 1. ) 4 x 12 bench pressA2. ) 4 x 12 gorilla row B ) 20 min emotm 45… Read more »

MåndagA ) 15 min bygg till en för dagen tungt complex1 power clean1 split jerk b.n1 Ohs( allt från golvet… Read more »

MåndagMurph memorial day Version 1 and 2 ( med eller utan viktväst )1 Mile run100 pull-ups200 push-ups300 squats1 mile run… Read more »

MåndagA ) E2M x 56/6 seated DB press + 6-8 strict pull-ups B ) 3 rounds10 m dual KB oh… Read more »

MåndagA ) emotm for 15 minMin 1-5: 5 power cleanMin 6-10: 3 squat clean / power + front squatMin 11-15:… Read more »

MåndagA ) Technique Handstand / handstand push-ups B ) 5 rounds400 m run22 wb22 m DB one arm walking lunges… Read more »

Vecka 18 MåndagA) 5 set of8-10 DB bench press4-6 eccentric Pull-ups20-30 sec flr B ) for time12 burpee slamball lift20… Read more »

MåndagA. Deadlift 10-8-6-4-2 ( medium weight) rest 1 min between set5-4-3-2-1 ( medium-heavy ) rest 90 sec between set B…. Read more »

Måndag :A ) Back squat Vila ca 45 sec mellan set5-4-3-2-1 lätt-mellan tungtRest 3 minBack squat vila ca 1 min… Read more »