av Coach | jul 20, 2016 | Dagens pass
A1.Closegrip benchpress @ 30×0 4-5reps 4set A2. Pull up 31×1 4-5reps / Pull up with isometric hold @ 31A1 4-5reps 4set A3. Z- press @ 31×1 4-5reps 4 set AMRAP 12min 4 Renegade rows 6 KB snatches (3+3) 4 Push ups 6 KB swings So it begins! Ett foto...
av Coach | jul 20, 2016 | Dagens pass
A. Back squat @ 30×1 6-8reps 5set B1. Single leg hipthurster @ 31×1 6-8reps/leg 3set B2. Pistonrows 6-8reps/arm 3 set C. AMRAP 8min 8 alt backward lunges with KB (4+4) 8 burpees 8 sit ups OPTIONAL ”Skill of the week” EMOM 10min even 1-2 snatch...
av Coach | jul 17, 2016 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 6-7 sets of: 500m row/skierg 4-5 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 17, 2016 | Dagens pass
A1. RDL @ 32×1 4-5reps 4set B1. Skull crushers with dumbells @ 30×1 6-8reps 3set B2. 6 heavy TGU (3+3) 3set C. In teams of 3 Timecap 20min ”What goes up must come down” Buy in 10 syncronized burpees 30 gobletsquats 60 KB clean and jerk 90...
av Coach | jul 17, 2016 | Dagens pass
A. In 15 min work on following complex 1x Power snatch 2xOH squat B1. Lateral lunge with KB in frontrack 6-8reps/leg 3set B2. Powellraise @ 30×1 6-8reps /arm 3set C EMOM 14min Min 1,4 and so on: 20-30sec Tall kneeling frontrack hold Min 2, 5 and so on: 30-40 sec...
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