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december 2018

Söndag 30/12

30 december, 2018

A. 10 min amrap 5 Manmakers 15 Airsquat 45 Single unders Vila 3 min 10 min amrap 250m rodd 10 Burpees 3 Wallclimbs Vila 3 min 10 min amrap 12 Boxstep ups med hantlar 12 Burpee utan armhävning 12 Situps

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Lördag 29/12

29 december, 2018

A. 3 set 60s AB @90% Vila 15s Max reps obrutna goblet squat @3231 tempo Vila 2 min B. 3 set 60s Rodd @90% - högt motstånd Vila 15s Max reps obrutna strikta pull ups/ ringrodd Vila 2 min C. 5 min amrap 10 Hantelryck 22,5kg 10 T2B

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Fredag 28/12

28 december, 2018

I lag om två, på tid, bryt som ni vill: 120 Kcal Rodd + 12 varv av: 4 Clean and jerk 60/40kg 8 Marklyft 60/40kg 12 Pull ups + 120 Kcal Rodd

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Torsdag 27/12

27 december, 2018

A. 4 set Bänkpress x6-8 reps @20X1 Vila 2 min B. 3 set Hantelbänkpress x10-15 @2323 tempo Vila 15s Ringrodd x10-15 @2323 tempo Vila 2 min C. På tid: 21-15-9 Burpee boxjump Wallballs

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Onsdag 26/12

26 december, 2018

A. EMOM 20 min: 1: 5 Backsquat @70-80% 2: 10 Tunga Svingar 3: 8-12 Strikta pull ups 4: 8-12 Ringarmhävningar B. 3 set 500m rodd 25 Wallballs 15 Burpees Vila 60s

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Tisdag 25/12

25 december, 2018

“12 Days of Christmas – Invictus Style” 1 Lap (Run or Row 300 Meters) 2 Snatches 60/40kg 3 Thrusters 60/40kg 4 Muscle-Ups 5 Burpees 6 Toes to Bar 7 Chest-to-Bar Pull-Ups 8 Kettlebell Swings 48/32 kg 9 Box Jumps 70/60cm 10 Strict Handstand Push-Ups 11 Ground to Overhead 60/40kg 12 Man-Makers (20/15kg)

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Måndag 24/12

24 december, 2018

Julaftonsutmaning: 100 Burpees på tid!

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Söndag 23/12

23 december, 2018

A. 20 min amrap 5 Strikta pressar 50/35kg 10 Strikta pull ups 15 Backsquat 50/35kg 400m löpning Vila 4 min B. 15 min amrap 30 Burpees 30 Airsquat 30 Svingar 32/24kg 30 Wallballs

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