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Dagens pass v.45, 2018

2018-11-04 15:13
Gäller Atletboxens verksamhet
  • Uppdaterad: 2018-11-04 15:13

 

5 november

A.
Four sets of:
Front Squat x 4-6 reps @ 30X1
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 3-5 seconds between each jump – step down after each jump)
Rest 2 minutes

B.
Five sets for max calories/reps of:
30 seconds of Rowing (for max calories)
30 seconds of Rest
60 seconds of Kettlebell Swings (24/16 kg)
Rest 2 minutes

 

6 november

A.

Take 15-20 minutes to build to a 1-RM Clean & Jerk

B.

Five rounds for time of:

5 Shoulder to Overhead (60/42,5kg)

10 Toes to Bar

20 Double-Unders

 

7 november

A.

In six attempts or less, find your 1-RM Weighted Pull-Up

Rest at least 2-3 minutes between attempts, and spend that time working on hip mobility, glute activation and foam rolling.

B.

Complete as many rounds and reps as possible in 10 minutes of:

12/8 Calories of Rowing (or 20/15 SDHP)

Pull-Up Complex (2 Strict + 4 Chest-to-Bar + 6 Kipping)

 

8 november TABATA

 

9 november

Every 2 minutes, for 40 minutes (5 sets of each):

Station 1 – Deadlift x 4-6 reps @ 21X1

Station 2 – Push-Ups x Max Reps in 60 seconds

Station 3 – Alternating Reverse Lunges with KBs x 20 reps @ 2010

Station 4 – Overhead Press with KBs x 8-10 reps @ 2010

 

11 november

The Three Wise Men Tribute

“Jeremy”

Complete as many rounds and reps as possible in 4 minutes of:

5 Hang Squat Snatch

10 Burpees Over the Barbell

(Elite = 85/55kg, RX = 60/42,5kg, Scaled = 42,5/30 kg)

Rest 2 minutes, and then…

“Ben”

Complete as many rounds and reps as possible in 4 minutes of:

10 Power Cleans

20 Pull-Ups

(Elite = 85/55kg, RX = 60/42,5kg, Scaled = 42,5/30 kg)

Rest 2 minutes, and then…

“Beau”

Complete as many rounds and reps as possible in 4 minutes of:

15 Box Jump-Overs

30 Wall Ball Shots

(Elite & RX = 60/50cm; Scaled – 60/50cm Step-Overs Allowed)

(Elite & RX = 9/6 kg; Scaled – 6/3kg)

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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