Veckans pass, Atletboxen v 2 2020

6/1

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (9/6 kg)

7/1

A.

Every 2 minutes, for 20 minutes (10 sets)

Power Clean x 2 reps

Start around 70% and build each set to today’s heavy double.

B.

For time:

1000 Meter Row

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

18 m Left Arm Overhead DB Walking Lunges (25/15 kg)

18 m Right Arm Overhead DB Walking Lunges (25/15 kg)

8/1

A.

Five sets of:

Push Press x 4-5 reps

Rest 2 minutes

Build to today’s heavy 4-5 reps.

B.

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

15 Push Presses (43/29.5 kg)

15 Deadlifts (43/29.5 kg)

30 Double-Unders

9/1

Tabata

10/1

In team of two, each athlete performs three sets 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 (43/29.5 kg)

60 seconds of Rowing (for Calories)

Athlete A starts with wall-balls, when finished athlete B do KB swings and so on until both athletes finished three whole sets. 

12/1

A.

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

Back Squat

* Set 1 – 3 reps @ 70% of 1-RM Back Squat

* Set 2 – 3 reps @ 80%

* Set 3 – 2 reps @ 85%

* Set 4 – 1 rep @ 90%

* Set 5 – 3 reps @ 85%

* Set 6 – 3 reps @ 85%

B.

For time:

800 Meter Run

150 Air Squats

800 Meter Run