av Coach | feb 18, 2017 | Dagens pass
A. 1x hang power clean + 6 backward steping lunge (3+3) 4set B1.Side lying dumbbell external rotation @ 30×1 6-8reps/arm 3 set B2.Tall kneeling pallofpress @ 2222 4-6reps 3set C. ”Get your pump on” 4rounds of Buy in 20-30sec plank hold each round 4-8...
av Coach | feb 18, 2017 | Dagens pass
A1.Strict shoulder press w. bar @ 20×1 6-8reps 3set (start from rack) A2. Pull up / ring row @ 30×1 4-9reps 3set B1. Seated rubberband row @ 31×1 6-8reps 3 set B2. Scullcrushers w dumbbells @ 30×1 6-8reps 3 set In teams of 2 Clean it! AMRAP 8min P1...
av Coach | feb 18, 2017 | Dagens pass
A. Front squat @ 30×1 6-8 reps 4 set B1. Deathmarch 16steg 3set B2. Renegade row 6-8reps/arm 3set C. ”Body weight madness” 5 varv av: 5 pushups 10 situps 15 air squats OPTIONAL Challange of the week During the week accumelate 400cal AB/AD/row/Ski-erg...
av Coach | feb 16, 2017 | Dagens pass
Uppsamlingsdag In teams of two – one work/one rests: 6-7 sets of: 500m row/skierg 5-6 sets of: 40 cal @ AD / 25 cal @ AB Work:rest 1:1 Vi tar återigen igen missade pass eller så drar vi upp längden på det aeroba arbetet och gör nu uppåt 7 set på rodden! Vi mår...
av Coach | feb 14, 2017 | Dagens pass
A1. RDL @ 30×1 4-6reps 4set A2. Hanging knee raise @ 31×1 4-8reps 4set In teams of 3 Timecap 20min ”500 miles” 100 cal row 100 burpees 100 cal row 100 burpees 100 cal row *divide work as you want between the 3 team members Åh här kommer...
Senaste kommentarer