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Veckans pass, Atletboxen v 49 2019

01 DEC 2019 12:00
  • Skapad: 01 DEC 2019 12:00

v 49

2/12

A.

Take 20 minutes to build to today’s 1-RM Snatch

B.

Four sets for max reps/calories of:

60 seconds of Assault Bike (for calories)

30 seconds of Power Snatches (61/43 kg)

Rest 3 minutes

 

3/12

A.

Front Squat

*Set 1 – 4 reps @ 65%

*Set 2 – 3 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 3 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 2 reps @ as heavy as possible

Rest 2 minutes between sets.

B.

For time:

Run 400 Meters

40 Kettlebell Swings (24/16 kg)

40 Single-Arm Kettlebell Thrusters (24/16 kg – 20 each side)

40 Kettlebell Swings

Run 400 Meters

 

4/12

A.

Six sets of:

Shoulder Press x 2-3 reps @ 20X1

Rest 2 minutes

B.

Every minute, on the minute, for 15 minutes (5 sets):

Minute 1 – 12 Chest-to-Bar Pull-Ups

Minute 2 – 9 Strict Handstand Push-Ups

Minute 3 – 6 Ring Muscle-Ups or 6 Burpee Box Jump-Overs 

 

5/12

Tabata

 

6/12

A.

In teams of two, with only one partner working at a time, complete 3 rounds each for time of:

50 Wall Ball Shots (9/6 kg)

B.

Three sets of:

Bulgarian Split Squats x 8 reps each leg @ 3111

Rest while partner works

Single-Arm Dumbbell Row x 8 reps each arm @ 2111

Rest while partner works

 

8/12

In teams of three, with only one teammate per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Box Jumps + 5 Pull-Ups

Station 2 – 10 Burpees + 5 Dumbbell Ground to Overhead

Station 3 – 200 Meter Run with Medicine Ball

Teammates can only rotate after the running partner returns. Record total rounds and reps per station.

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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

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