av Coach | jul 15, 2016 | Dagens pass
A1. Bulgarian splitsquats @31×0 6-8reps 4 set A2. Hammer curls @ 40×0 6-8 reps 4 set A3. Trap 3 raise @ 21×1 4set B. In teams of 2 Timecap 15min 10 Thursters w. plate / bar 400m run / 250m row per person 9 Thursters w. plate / bar 400m run / 250m row...
av Coach | jul 15, 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....
av Coach | jul 14, 2016 | Dagens pass
A. in 15min work on following complex 1x powerclean 1x frontsquat 2 backward lunges (1+1) B. AMRAP 5min 10 KB Swings 10 Mountainclimbers (5+5) 2 Alt TGU (1+1) rest 2 min AMRAP 5min 15 Airquats 10 Situps 5 Burpees rest 2 min AMRAP 5min 10 KB Swings 10 Mountainclimbers...
av Coach | jul 13, 2016 | Dagens pass
A1. Standing shoulderpress with bar @ 21×1 6-8reps 4set A2. Pull up 31×1 4-5reps / Pull up with isometric hold @ 31A1 4-5reps 4set A3. Single leg hipbridge with single arm chest press @ 31×1 4-5reps 4set AMRAP 10min 4 Manmakers 6 Alt KB clean and jerk...
av Coach | jul 12, 2016 | Dagens pass
A Back squat @ 31×1 6-8reps 4set B1. Death march 16 steps 3set B2 Standing batwing hold @ 33×1 4-5reps 3 set C. AMRAP 6min ”The final count up” 3 KB swings 3 Burpees 6 KB Swings 6 Burpees 9 KB swings 9 Burpees And so on til timecap OPTIONAL...
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