Veckans pass, Atletboxen, v.16 2019

18/4
Invigning av nya AtletBoxen 15:00-18:00

19/4

“Murph”

På tid:

1600m löpning

100 pullups

200 pushups

300 airsquat

1600m löpning

Ta gärna med en viktväst om du har och vill köra passet RX =)

20/4
In teams of two, alternating movements throughout, complete as many rounds and reps as possible in 30 minutes of:

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (9/6kg)

20 Box Jumps (60/50cm)

10 Toes to Bar

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 box jumps, Partner A does 10 toes to bar, then Partner B does 50 double-unders…and so on.

21/4

A.

Every 2 minutes, for 16 minutes (8 sets):

Deadlift

*Set 1 – 5 reps @ 70%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85

*Set 5 – 1 rep @ 90%

*Sets 6-8 – 2-3 reps @ 90%

B.

Against a 2-minute running clock, complete as reps as possible of:

Row 300/250 Meters

Max Reps of Burpee Box Jump-Overs (60/50cm)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.