- Trening

Pain

One time:

# 25 Walking lunge steps
# 20 Pull-ups
# 50 Box jumps
# 20 Double-unders
# 25 Ring dips
# 20 Knees to elbows
# 30 Kettlebell swings
# 30 Sit-ups
# 20 Hang squat cleans,
# 25 Back extensions
# 30 Wall ball shots,
# 20 Burpees

Faivoo

Five rounds for time of:

# 6 Handstand push-ups
# 12 Chest-to-bar pull-ups
# 24 Weighted walking lunges

Jenny

Seven rounds:

# 7 Push jerk
# 7 Chest-to-bar pull-ups
# 7 Burpees

Skriv ut treningsskjema her: PDF Treningsskjema

Game

Complete as many rounds
and reps as possible in 15 minutes of:

# 9 Deadlift
# 12 Push-ups
# 15 Box jumps

Bradshaw

10 rounds of:

# 3 Handstand push-ups
# 6 Deadlift
# 12 Pull-ups
# 24 Double-unders

Go for it!

21-15-9 reps of:

# Deadlift
# Overhead squat

Jenny

Seven rounds:

# 7 Push jerk
# 7 Chest-to-bar pull-ups
# 7 Burpees

Fight Gone Bad!

Three rounds of: 1 min på varje station

# 3 Wall-ball, 20 pound ball, # 10 ft target (Reps)/ Thrusters
# Sumo deadlift high-pull,
# Box jumps,
# Push press,
# Burpees

The seven

Seven rounds of:

# 7 Handstand push-ups
# 7 Thruster
# 7 Knees to elbows
# 7 Deadlift
# 7 Burpees
# 7 Kettlebell swings
# 7 Pull-ups

Tufest

One time each:

# 20 Pull-ups
# 20 Overhead squat
# 20 Kettlebell swings
# 20 Push press
# 20 Dips
# 20 Sumo deadlift high pull
# 20 Burpees
# 20 Back squat
# 20 GHD sit-ups
# 20 Walking lunge steps

# 20 Deadlift
# 20 Knees to elbows
# 20 Front squat

Jack

Complete as many rounds as possible in 20 minutes:

# 10 Push press,
# 10 KB Swings,
# 10 Box jumps,

Trippel

Three rounds:

# 30 Kettlebell swings
# 25 Wall ball shots
# 20 Pull-ups

Blood taste!

One time at time:

# 20 Wall ball shots
# 20 Sit-ups
# 20 Box jumps
# 20 Push-ups
# 20 Power Clean
# 20 Double-unders
# 20 Thruster

Heavy

Three rounds, 15-12-and 9 rep:

# Barbell Thrusters
# Weighted Pull-ups

For weighted pull-ups, placing a 45 pound dumbbell

between the legs above crossed ankles works great.

Push

Complete as many rounds as possible in 12 minutes:

# Bench press, 3 reps

# Back squat 5 reps

500

One time each:

# 50 Box jumps
# 50 Jumping pull-ups
# 50 Kettlebell swings
# 50 Walking lunge steps
# 50 Knees to elbows
# 50 Push press
# 50 Back extensions
# 50 Wall ball shots
# 50 Burpees
# 50 Double-unders

Hammer

Five rounds of:

# 5 Power clean
# 10 Front squat
# 5 Jerk
# 20 Pull-ups

Rest 90 seconds

Santiago

Seven rounds for time of:

# 18 Dumbbell hang squat clean
# 18 Pull-ups
# 10 Power clean
# 10 Handstand push-ups