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Veckans pass, Atletboxen, v.14 2019

31 MAR 2019 12:00
  • Skapad: 31 MAR 2019 12:00

1/4 

A.

Every 3 minutes, for 15 minutes (5 sets) of:

Pause Front Squat x 3 reps @ 32X1

B.

Four sets of 3-minute sprints of:

“Mary”

5 Strict Handstand Push-Ups

10 Alternating Pistols

15 Pull-Ups

Perform as many rounds as possible in 3 minutes, then rest 90 seconds between sets and pick up where you left off to start the next set. Score total number of rounds completed.

 

2/4

A.

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

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: Ab-Wheel or Barbell Roll-Outs x 12-15 reps

B.

Every minute, on the minute, for 24 minutes (6 sets of each):

Minute 1 – 200/150 Meters of Rowing

Minute 2 – 15 Kettlebell Swings (32/24 kg)

Minute 3 – 10 KB Thrusters (24/16kg)

Minute 4 – 12 Ring Dips

3/4

A.

For the following 20 minutes, increase the loading on the barbell each set, allowing the initial positional work to help you build into heavy loading for your full cleans from the floor.

Every minute, on the minute, for 5 minutes:

High Hang Clean x 1 rep @ 50-65% of 1-RM Clean

Rest 60 seconds, and then…

Every 90 seconds, for 6 minutes (4 sets):

Hang Clean x 1 rep @ 65-80% of 1-RM Clean

Rest 60 seconds, and then…

Every 2mins, for 6 minutes (3 sets):

Clean x 1 rep @ 80+% of 1-RM Clean

B.

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

10 Ground to Overhead (52,5/35 kg)

10 Burpees Over the Barbell

 

4/4 TABATA

 

5/4

A.

Three sets of:

KB Walking Lunge x 20 steps @ 10X0

Rest 60 seconds

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Kettlebell Swings

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 KB Man-Makers

10 Box Jumps (or Step-Ups)

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Air Squats



7/4

For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 8 minutes:

8 Deadlifts (102,5/70kg)

8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs

8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (60/42,5kg)

8 Toes to Bar

 

Skribent: Felicia Eklund
Epost: Adressen Gömd

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

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