Veckans pass, Atletboxen v 27 2020

29/6

A.

Every 2:30, for 15 minutes (6 sets) of:

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

*Set 4 – 8 reps @ 75%

*Set 5 – 8 reps @ 75%

*Set 6 – 8 rep @ 75%

B.

Complete as many rounds and reps as possible in 9 minutes of:

3 Thrusters (60/43 kg)

6 Burpees Over the Barbell

9 Chest-to-Bar Pull-Ups

30/6

A.

Five sets of:

Push Press x 6 reps @ 11X2

Rest 2 minutes

Note the tempo – you must pause for one-second in the front-rack position between every lift, then pause two full seconds with the load overhead before re-racking the weight. 

B.

For time:

800 Meter Run

80 Push Presses (43/30 kg)

800 Meter Run

1/7

A.

For time:

100 Double-Unders

50 Russian Kettlebell Swings (32/24 kg)

25 Toes to Bar

100 Jumping Lunges

25 Toes to Bar

50 Russian Kettlebell Swings

100 Double-Unders

B.

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

2/7

Tabata

3/7

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

50 Air Squats

40 Russian Kettlebell Swings (24/16 kg)

30 Shoulder to Overhead (43/30 kg)

20 Box Jumps 

10 Strict Pull-Ups

Partner A starts with 50 air squats, Partner B then performs 40 kettlebell swings, Partner A then performs 30 shoulder to overhead, Partner B does 20 box jumps, Partner A does 10 strict pull-ups, then Partner B does 50 air squats…and so on.