5. tirsdag
A.
Supersets med
Bench Press:
3 Tempo Bench Press x 5 sets @70% of 1RM
*Tempo = 3 second negative and 1 second pressing (contraction) portion
Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
B.
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge 1×22.5 / 1x15kg
5-10-15-20-25 ….
Calorie Ski Erg/Row/Assaukt bike
Bumperplate burpees / Target Burpees
6. onsdag
3 rounds:
8 Toes To Bar
10 Power Cleans 50/35kg
-Time cap: 5 minutes-
3 rounds:
8 Toes To Bar
8 Power Cleans 60/40kg
-Time cap: 10 minutes-
3 rounds:
8 Toes To Bar
6 Power Cleans 70/45
-Time cap: 15 minutes-
3 rounds:
8 Toes To Bar
4 Power Cleans 80/50
-Time cap: 20 minutes-
7. torsdag
A.
Supersets med
Deadlift:
3 Dead Stop Deadlifts x 5 sets @70% of 1RM
Strict Deficit Handstand Push-ups
5 Sets:
45-55% reps of Max Unbroken Reps (SHSPU)
A.
Teams of 2
60/48 Calorie Assault bike / Row
-into-
2 rounds:
30 Synchro Push-ups
30 DB Lunges 30/22.5kg
30 Synchro Air Squats
30 DB Lunges 30/22.5kg
15 Synchro Burpees to Plate
30 DB Lunges 30/22.5kg
-into-
60/48 Calorie Assault bike / Row
8. fredag
A.
For time:
20 Box Jump Overs
10 Thrusters 50/35
10 Power Snatch 50/35
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch 50/35
10 Thrusters 50/35
20 Box Jump Overs
9. lørdadg
I teams af 2
You go, I go 30
10/8 Calorie Assault Bike
7 Burpee Box Get-Overs 75cm
15 kb thrusters
7 Burpee Box Get-Overs 75cm
10/8 Calorie Assault Bike
*Rest 1:1 (work: rest) between sets
10. søndag
A.
Every 3:00 (7 sets)
50 Double Unders
Max Cal row/assault (stop at 2:00)
B.
4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Ring Y Raise @ maintain quality
15 Weighted Hip Thrust @ heavy weight
15yd Lateral Band Walk (each direction) @ moderate weight band
12. tirsdag
A.
Supersets mned
Bench Press 5×2
Bench Press:
2 Pause Bench Press x 5 sets @75% of 1RM
*2-3 second pause*
Box Jump: Max Height
Box Jump:
3 High Box Jumps x 5 sets
*6-8” below max height for 1 rep
B.
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift 2×22.5/2x15kg
*10/8 Calorie Assault bike/row/ski efter hver runde
13. onsdag
A.
“Partner Tommy V”
21 Thrusters (each) 50/35kg
12 Rope Climbs (split)
15 Thrusters (each)
9 Rope Climbs (split)
9 Thrusters (each)
6 Rope Climbs (split)
Timecap: 20 minutter
B.
Advanced:
5 sets
1:00 Dead Hang
1:00 Plank (elbows)
Intermediate:
5 sets
30-45 secs Dead Hang
30-45 secs (elbows)
Beginner:
5 sets
30-sec Dumbbell Farmer Carry Hold
30-sec Knee Plank (elbows)
14. torsdag
A. Supersets med
Deadlift 5×2
Deadlift:
2 Deficit Deadlifts x 5 sets @75% of 1RM
Strict Handstand Push-ups
Strict Handstand Push-ups
5 Sets:
50-60% reps of Max Unbroken Reps (SHSPU)
B.
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) 25/17.5kg
15 Single Arm Dumbbell Shoulder to Overhead (right)
60 double unders
15/12 Calorie Ski Erg
15. fredag
A.
Supersets mned
Weighted Hip Thrust
5 sets: 12 reps
Seated Arnold Press
5 sets: 10 reps
B.
For time:
75 Power Cleans 60/40
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
Timecap: 16 minutter
16. lørdag
Teams of 2
5 Sets
AMRAP 5 Minutes
50 Bench Press 60/40
Max Distance Calorie Row
-Rest 1 minute between sets-
17.søndag
Bradshaw
10 rounds for time of:
• 3 Handstand push-ups
• 6 Deadlift, 102/70kg
• 12 Pull-ups
• 24 Double-unders
Timecap: 35 min
18. mandag
A.
Supersets med
1 In the Hole Front Squat x 5 sets @ 80-90% of 1RM
2 Strict Weighted Chin-ups x 5 sets @70%-80 of 1RM
B.
For Time:
12-9-6-3
Squat Snatch 50/35kg
24-18-12-6
Burpee over Bar
19. tirsdag
A.
Supersets med
1 Bench Press x 5 sets @80-90% of 1RM
3 høje boxjumps
B.
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter row/ski/run on treadmill
-rest 1:30 between sets-
20. onsdag
A.
6 sets: (Every 6:00)
20/16 Calorie Ski/row/assault bike
20 V-ups
20 Pull-ups
40 Double Unders
total til 36 minutter
21. torsdag
A.
Supersets med
1 Deadlift x 5 sets @80-90% of 1RM
+
50% reps of Max Unbroken Reps (SHSPU)
B.
Teams of 2
200/160 Calorie Assault Bike/Ski-erg/Row
125 Synchro Air Squats
* Split Bike calories as needed *
22. fredag
A.
5 Supersets med
10 reps Plate front raises
10 Hamstring Curls på rower eller medball
B.
3 rounds:
30 Toes to Bar
50’ Overhead Reverse lunge 40/25kg
23. lørdag
A.
3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-
B.
4 Rounds
10 Barbell Front Squat: 1 and a Half Reps @ moderate weight
10 DB Lunge Walkthroughs (each side) @ moderate weight
10 Hamstring) Curl på rower eller medball
15 Seated Dumbbell Calf Raise @ moderate weight
24. søndag
I teams af 2
10 runder you go i go
16/14 cal assault bike
50 Double Unders
8 Power Cleans 70/48kg
26. juli
A.
Supersets med
Front squats
8-6-4-2-1-1-1
Max højde boxjumps
8-6-4-2-1-1-1
B.
AMRAP 20
10 push press left
10 oh lunges left
10 push press right
10 oh lunges right
20 alt stepups
10 hspu
10 pushups
rx 22.5/15kg
27. juli
A.
Supersets med
Single Arm DB Row
4 sets: 12 reps
Standing Tricep Extension w/ band
4 sets: 10 reps
B.
Teams of 2
3:00 Amrap (4 sets)
500/450m Row (mm/ff)
Max Power Snatch
Set 1: 30/20
Set 2: 40/25
Set 3: 50/35
Set 4: 60/40
-Rest 1:00 between sets-
På de 3 min køres roning og resterede tid til 3 min max reps power snatch. EFter de 3 min er der 1 min pause til at justere vægten.
28. juli
A.
Dødølft
3-2-1-1-1
+
set 1:
3-5 Push-ups
set 2:
3-5 Pike Push-ups
set 3:
2-3 Strict Handstand Push-ups (1-2 Abmats)
set 4:
2-3 Strict Handstand Push-ups (0-1 Abmat)
set 5:
max Strict Handstand Push-ups
B.
Fast 8
AMRAP 8 X 2
8 hang power cleans
8 front squats
8 pullups
8 burpees
8 thrusters
8 back squats
8 toes 2 bar
8 burpees
Køres som amrap 8, derefter 2 min pause, og så amrap 8 igen. der startes hvor man slap den første amrap
29. juli
A.
4 sets:
RFE Splitsquats
10+10
+
4 sets
15-20 reps standing barbell calf raises
B.
AMRAP 16
2 Rope Climbs / 8 Burpee Pull-ups
4 Wall Walks
8 Pushups
16 Boxjump Overs
32 Double Unders
30. juli
A.
5 rounds
21 Dumbbell Shoulder to Overhead (35s/25s)
15 Deadlifts (185/125)
9 Box Jump Overs (30/24)
B.
4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality
31. juli
A.
E2MOM 16
12/10 Calorie Row
12 Burpee over Rower
B.
E2MOM 16
2 Rope Climbs
10 Reverse DB lunges AHAP
