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Veckans pass, atletboxen v 42 2019

13 OKT 2019 12:00
  • Skapad: 13 OKT 2019 12:00

V 42

14/10

A.

Three sets for max reps of:

Unbroken Shoulder Press @ 80% of bodyweight

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8 reps of each movement in the first set.

 

B.

For time:

10 Wall Ball Shots (9/6 kg)

1 Ring Dip

9 Wall Ball Shots

2 Ring Dips

8 Wall Ball Shots

3 Ring Dips

1 Wall Ball Shot

10 Ring Dips

 

15/10

A.

Every 2 minutes and 30 seconds, for 20 minutes (8 sets):

2 Clean Lift-Offs + 1 Power Clean

(for the clean lift-offs, focus on pushing through the floor to drive the barbell to mid-patella; pause for 2 seconds at mid-patella, then return the barbell to the floor)

B.

Five rounds for time of:

20 Kettlebell Swings (24/16 kg)

10 Burpee Box Jump-Overs 

 

16/10

A.

Every 2 minutes, for 14 minutes (7 sets):

Front Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 3 reps @ 85%

*Set 7 – Max Reps @ 80%

B.

Every 5 minutes, for 20 minutes (4 sets) for max calories of:

60 Seconds of Assault Bike or row (for calories)

60 Double-Unders

400 Meter Run

 

17/10

Tabata

 

18/10

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)

5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)

400 Meter Run (Together)

 

20/10

Open 20.2

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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