av Coach | apr 9, 2017 | Dagens pass
A. 15-20min 1x powersnatch + 1x hang powersnatch + 1x overhead squat 5set B. AMRAP 7min 10 Thursters bar/KB/plate 5 Burpees 2 Elephant walks vila 3min AMRAP 7min 10 KB Swings 5 Burpees 10 sit ups vila 3 min AMRAP 7min 10 KB snatches (5+5) 5 burpees 10 mountain...
av Coach | apr 9, 2017 | Dagens pass
Uppsamlingsdag 4-5set work/rest 1-1 Rodd 650m or AD 30cal or AB 25cal or Löpning 500m ”The aerobic beast” 30days to complete following challenges for the box Rodd 50.000m AD/AB 10.000cal Löpning 2 mil The goals are being worked towards by the whole box...
av Coach | apr 6, 2017 | Dagens pass
A1. Single arm Z-press w. KB or DB @ 30×1 6-8reps/arm 4set A2. Backward stepping lunge w barbell on the back 6-10reps (3+3 or 4+4 or 5+5) 4set B. AMRAP 12min The usual suspects 5 push ups @ 40×0 toes or knees 10 Goblet Squat 10 Bent over single arm row w KB...
av Coach | apr 6, 2017 | Dagens pass
A. 1x power clean 2x hang powerclean 4set B1. Pull up / ring pull up / ring row @ 30×1 2set B2. 1x KB Snatch 1x Windmill 3reps each side 2set *B2 do 1KB snatch and from top position do 1 windmill, bring the KB down and start over with the snatch C1.Seated rubber...
av Coach | apr 6, 2017 | Dagens pass
A. Snatch balance 2-3reps 3set light weight, focus on getting under the bar quickly and finding a solid bottom position B. Back squat @ 31×1 4-6reps 3set C. ”The Madcon Metcon” 7 min AMRAP Burpees Veckan börjar på en lördag – skönt! Teknik i...
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