av Coach | jul 22, 2016 | Dagens pass
A. Deadlift @ 6-8reps 4set B1. Diamond push up @ 30×1 6-8reps 3set B2. 4 heavy KB snatch to TGU (2+2) 3set C. In teams of 3 Timecap 20min Strike or burpees Target 300 cal on the rower Each team member must row 300m and try to stop at exactly 300m. Every meter...
av Coach | jul 22, 2016 | Dagens pass
A. In 15 min build to a heavy complex of: 1x Power snatch 1xOH squat B1. Lateral lunge with reach 6-8reps/leg 3set B2. Powellraise @ 31×1 6-8reps /arm 3set C EMOM 15min Min 1,4 and so on: 30-40sec OH walk with 2xKB or plate Min 2, 5 and so on: 30-40 sec farmers...
av Coach | jul 22, 2016 | Dagens pass
A1. Bulgarian splitsquats @21×0 6-8reps 4 set A2. Croc row 6-8reps/arm 4set A3. Dumbell external rotation @ 31×1 6-8reps/side 4 set B. In teams of 2 Timecap 15min 10 KB swings 400m run / 250m row per person 9 KB swings 400m run / 250m row per person 8 KB...
av Coach | jul 22, 2016 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 7-8 sets of: 500m row/skierg 7-8 sets of: 40 cal @ AD / 25 cal @ AB Work:rest 1:1 Project Bulletproof A1.Goblet box squat 4-6reps 3set A2. Bottoms up single arm frontrack carry with KB 30sec/arm 3 set A3. Tall...
av Coach | jul 20, 2016 | Dagens pass
A. in 15min work on following complex 1x powerclean 1x hang powerclean 1x jerk anyhow B. 3min AMRAP 6 Plate thruster 6 Burpees 6 Situps Rest 1 min 3min AMRAP 6 Uneven push up on KB (3+3) 6 Gobletsquats 6 Windmills (3+3) Rest 1 min 3min AMRAP 6 Plate thruster 6 Burpees...
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