Sep 052017

Pulling and pushing

3 rounds

  • pull-up/ inverted barbell row 8-10 tempo 3010
  • rest 20sec
  • ring push up/ dumbbell bench press 10-12 tempo 2010
  • rest 3min

Team workout

in teams of three for 18min

0:00 – 6:00
run 400m (together)
– max effort wall climb (one person working)

6:00 – 12:00
run 400m
– max effort push press 60/40kg

12:00 – 18:00
run 400m
– max distance sled push

 Posted by at 19:12
Sep 022017

Lunges and cyclist squats

3 rounds

  • front foot elevated alternating dumbbell reverse lunges 8-10 (slow and controlled eccentric)
  • rest 20sec
  • cyclist squat with two kb`s 10-12, tempo 2010
  • rest 3min

Deadlifts, rowing and wall balls

18min partner amrap

  • 30 deadlift 100/65kg
  • 40 wall ball
  • 50 cal row

CEFG: Handstand walk progression

Practise handstand for 25min:
1) Form & control: wall, box, scissors, forearm, turn,
2) HS Hold: wall, free, parallets
3) HS Walk

CEFG: Strict Muscle-Up, week 3

In the coming next few weeks we will focus on developing towards strict muscle-up, and finding different ways to scale the movement and
break-it into manageable parts.

Every week we add movement patters and/or change the scaling. This part is divided into two segments: a) finding the right scaling option and developing movement pattern and b) strength development.

Week 3:
Five Rounds of:
3 Transition w/ feet on box
3 Chest to bar pull-up


3 Rounds of:
5 Strict TTB
10-15 Pike Pulse
ME hollow drag

 Posted by at 19:11