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Veckans pass, Atletboxen v. 22 2019

26 MAJ 2019 12:00
  • Skapad: 26 MAJ 2019 12:00

v 22

27 maj

Two Heroes

For time:

Run 800 Meters

immediately followed by…

 

Three rounds of:

4 Muscle-Ups (or 8 Ring Dips)

8 Strict Handstand Push-Ups (or L-Seated DB Presses)

16 Kettlebell Swings (24/16 kg)

immediately followed by…

 

Run 800 Meters

immediately followed by…

 

Three rounds of:

15 Pull-Ups

30 Push-Ups

45 Air Squats

immediately followed by…

 

Run 800 Meters

 

28 maj

A.

Every 90 seconds, for 24 minutes (8 sets) of:

Station 1 – 3 Power Cleans (building to as heavy as you can handle for 3 reps; drop the barbell and reset for each rep)

Station 2 – 6 Tall Box Jumps (jump as high as you can and land on the box as tall as possible, keeping the focus on the concentric portion of the jump; step down – do not jump down)

B.

For time:

750 Meter Row

25 Burpee Box Jump-Overs

 

29 maj

A.

Five sets of:

Push Press x 3-4 reps

Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.

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

10 Push Presses (43/29,5 kg)

10 Alternating Overhead Reverse Lunges (43/29,5 kg)

10 Pull-Ups

C.

Every 90 seconds, for 6 minutes (2 sets of each):

Station 1 – Reverse Snow Angels x 20 reps (slow & controlled)

Station 2 – Bottom’s Up Kettlebell Carry x 23 meter, each arm

 

30 maj

Tabata

 

31 maj

In teams of two, alternating each movement, complete six round for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps

60 seconds of Push Press (43/29 kg)

60 seconds of Rowing (for Calories)

 

2 juni

A.

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

Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%

*Set 5 – Max Reps @ 90%

B.

Complete as many rounds and reps as possible in 6 minutes of:

3 Thrusters (61/43 kg)

6 Toes to Bar

12 Kettlebell Swings (32/24 kg)

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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

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