av Coach | aug 3, 2016 | Dagens pass
A1.Dumbell benchpress @ 20×0 4-5reps 4set A2. Pull up 31×1 4-5reps / Pull up with isometric hold @ 31A1 4-5reps 4set A3. Standing shoulder press with bar @ 20×1 4-5reps 4set AMRAP 15min ”the number of the beast” 6 Manmakers 6 Pull up/...
av Coach | aug 3, 2016 | Dagens pass
A Back squat @ 20×1 5 reps 5set B1. Single leg hipthurster @ 31×1 6-8reps/leg 3set B2. Pistonrows 6-8reps/arm 3 set C. ”mini Inger” 3varv 15KB svingar 15 burpees OPTIONAL ”Skill of the week” EMOM 10min even 1-2 Snatch balance odd 1-2...
av Coach | aug 3, 2016 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 8-9 sets of: 500m row/skierg or 400m running 8-9 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...
av Coach | aug 1, 2016 | Dagens pass
A. Deadlift @ 5reps 4set B1.Single leg hipbridge with single arm chest press @ 31×1 4-5reps 3set B2. 6-8 Heavy LB swings 3 set C. In teams of 3 OPTION 1 Timecap 20min Collect as many meters running as possible: Every 200m the team performs 15 FLR burpees *team...
av Coach | aug 1, 2016 | Dagens pass
A. In 15 min build to a heavy complex of: 1x Snatch pull 1x Power snatch 1x Hang power snatch B1.Cossack squat or cossack squat with KB 6-8reps/leg set B2. Powellraise @ 31×1 6-8reps /arm 3set C EMOM 15min Min 1,4 and so on: 30-40sec bearcrawl Min 2, 5 and so on:...
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