Hoppa till sidans innehåll

Veckans pass, Atletboxen v.11, 2019

10 MAR 2019 12:00
  • Skapad: 10 MAR 2019 12:00

11 mars

In teams of two, alternating rounds, complete five rounds each for time of:

Row 500/400 Meters

12 Thrusters (42,5/30kg)

12 Toes to Bar

 

12 mars

A.

Every 3 minutes, for 24 minutes (8 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 5 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 rep @ 85%

*Sets 5-8 – 1 rep @ 90%

B.

In teams of three, perform three sets each for time of:

Row 500 Meters

If you don’t have partners for this, rest twice as long as it took you to row and note your times for all three sets.



13 mars

A.

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 15-20 meter Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B.

Five rounds for time of:

400 Meter Run

9 Toes to Bar

6  Pull-Ups

3 Chest to bar

 

14 mars TABATA

 

15 mars

A.

Every 2 minutes, for 16 minutes (8 sets):

Push Press

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 1 rep @ 90-94%

*Set 6 – 1 rep @ 95%

*Sets 7-8 – 1 rep @ 95+%

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

10 Strict Handstand Push-Ups

20 Kettlebell Swings (24/16 kg)

 

17 mars

Open 19.4 variant som går att köra i vår box.

Skribent: Felicia Eklund
Epost: Adressen Gömd

Betalningsuppgifter:
BG: 5056-4574 
Swish: 123 571 49 85

Adress till AtletBoxen:
Hantverkaregatan 2C
64237 Flen
(Portkod "1005 ring")

Frågor:
This is a mailto link

All verksamhet bedrivs i huvdsak ideellt, alla avgifter går till utgifter som föreningen har och eventuella överskott återinvesteras i föreningen, dvs. medlemmarna.

Postadress:
Flen Sport & Hälsa IF
Felicia Rydstedt, Skebokvarn Björkhem
64291 Flen

Kontakt:
Tel: [saknas] Information
E-post: [saknas] Information