Måndag 30 december 2013

Sled Pull Relay

For time 10 rounds of 10/9/8/7/6/5/4/3/2/1 reps of:

Chest2Bar Pullups
Burpees
GHD Situps
Ring Dips

Posta gärna era resultat som kommentar nedan!

Söndag 29 december 2013

5-3-1 Deadlifts @ 75-85-95% 1RM

AMRAP in 18 min of:

6 Squat Cleans (60/40kg)
8 Toes2Bar
10 Hand Release Pushups
12 Weighted Back Extensions (15/10kg)

Lördag 28 december 2013

5-3-1 OH Squats @ 75%-85%-95%% 1RM

Tabatas

OH Lunges (20/15kg) 8x (20s work + 10s rest)
1 min rest

SDHP (35/25kg) 8x (20s work + 10s rest)
1 min rest

Situps 8x (20s work + 10s rest)
1 min rest

Pushpress (35/25kg) 8x (20s work + 10s rest)
1 min rest

KB Swings (24/16kg) 8x (20s work + 10s rest)
1 min rest

Addera antalet reps från sämsta varvet på resp övning för att få en summa.

Fredag 27 december 2013

5-5-5 Shoulder Press @ 65%-75%-85% 1RM

"The Beast"

6 rounds for time of:

6 Handstand push-ups
6 Thrusters (60/40 kg)
6 Knees-to-elbows
6 deadlifts (110/75 kg)
6 Kettlebell swings (32/20 kg)
6 Pull-ups

Måndag 23 december 2013

3-3-3 Weighted Ring Dips @ 40%-60%-80% of 1RM

10 Rounds for time of: 

Run 100 M
10 Pullups
Run 100 M
10 Goblet Squats (24/16kg)
30 seconds "Plankan" 

Posta gärna era resultat som kommentar nedan!

 

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