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 … [Läs mer...]

Programmering v 32

V 32Måndag Workout of the Day A. Four sets of: Push Press x 3-5 reps Rest 90 seconds Strict Weighted Pull-Ups x 3-5 reps Rest 90 seconds B. 600 Meter Partnered Farmer’s Carry Teams of two must move as much weight as possible 600 meters in a farmer’s carry. Every time the weight touches the ground or partners change roles (from working to resting), each partner must perform 5 burpees. Tisdag Workout of the Day A. Teams of three must complete a total of 4 sets each as quickly as … [Läs mer...]

Programmering v27

Programmering v 27 29/6 måndag A/.Every 90 sec for 21 min 1. 4-5 r power clean @ 50-60 % 1 rm 2. 3-5 r strikta c2b or 8-10 pull-ups/ring row 3. 20 r reverse lunges with kb 10 each leg B/ 5 rft 8 kbs 32/24 ,10 pull-ups, 12 boxjump 30/6 tisdag A/ otmem for 20 min 1.push press x 8-10 r 2.romanien deadlift x 6-8 r @ 21x1 B/ for time 10-9-8-7-6-5-4-3-2-1 deadlift 100/75 burpee over bar 1/7 onsdag A/ in teams complete 25 min amrap ,alternate after completed rounds. 50 m sled drag 100 m … [Läs mer...]

Programmering v17

Programmering v17MåndagIn teams of two, with only one partner working at a time, partners alternate whole rounds to complete…As many rounds and reps as possible in 10 minutes of:10 Push Press (115/75 lbs)5 Burpees Over the BarbellRest 5 minutes, and then,As many rounds and reps as possible in 10 minutes of:Row 150 Meters15 Russian Kettlebell Swings (heavy)TisdagA.Every 2 minutes, for 16 minutes (4 sets of each):Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups(if … [Läs mer...]

Programmering v 10

Vecka 10 Måndag: A Four sets of: Pullups x 6-8 reps Rest 45 sec KB press x 10-12 reps Rest 45 sec Partnered leg tosses x 12-15 reps Rest 45 sec B Three sets for max reps/cal: 60 sec row for cal 30 sec rest 60 sec KBS 30 sec rest 60 sec renegade rows 30 sec rest Tisdag: In teams of 2, complete as many rounds and reps ass possible in 30 min of: 400 m row 30 boxjumps 30 … [Läs mer...]