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Veckans pass, Atletboxen v 23 2019

02 JUN 2019 12:00
  • Skapad: 02 JUN 2019 12:00

V 23

3 juni

A.

Five sets of:

Hang Snatch + Snatch

Rest 20 seconds

Tall Box Jumps x 1.1.1.1.1

(rest 5 seconds between jumps; step down each time)

Rest 2 minutes

B.

Three rounds for time of:

400 Meter Run

15 Overhead Squats (61/43 kg)

 

4 juni

A.

Complete as many rounds and reps as possible in 15 minutes of:

500 Meter Row

50 Double-Unders

10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

B.

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Assault Bike/row

40 Push-Ups

20 Wall Ball Shots (9/6 kg)

 

5 juni

A.

Every 3 minutes, for 18 minutes (6 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 4-6 reps @ 80%

B.

For time:

60 Double-Unders

30 Single-Arm Alternating Dumbbell Snatches (25/15 kg)

30 Pull-Ups

40 Double-Unders

20 Single-Arm Alternating Dumbbell Snatches (25/15 kg)

20 Pull-Ups

20 Double-Unders

10 Single-Arm Alternating Dumbbell Snatches (25/15 kg)

10 Pull-Ups

 

6 juni

Tabata

 

7 juni

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

9 juni

A.

Every 3 minutes, for 18 minutes (6 sets) of:

Front Squat x 4 reps

*Sets 1-2 – 70-75%

*Sets 3-4 – 75-80%

*Sets 5-6 – 80% or more

B.

Complete rounds of 21, 15 and 9 reps for time of:

Hang Squat Cleans (52/34 kg)

Bar-Facing Burpees Over the Barbell

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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

 

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

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