Veckans pass, Atletboxen v 34 2020
17/8
Five rounds for time of:
400 Meter Run
30 Wall Ball Shots (9/6 kg)
20 Kettlebell Swings (24/16 kg)
18/8
A.
Take 20 minutes to build to today’s 1-RM Push Press
B.
Complete as many rounds and reps as possible in 12 minutes of:
4 Strict Handstand Push-Ups
8 Strict Pull-Ups
12 Alternating Pistols
19/8
A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
B.
For time:
15 Power Cleans (70/47,5 kg)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips
20/8
A.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes
Followed by…
Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%
B.
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (22,5/15 kg)
24 m Single-Arm Dumbbell Overhead Walking Lunges (22,5/15 kg – 12 m down and back, switch arms on return back)
21/8
Team of two AMRAP 30 min
20 cal row
20 DB Thrusters (22,5/15 kg)
20 DB Box step-overs (22,5/15 kg)
20 Pull-ups
20 Boxjumps
Partner A starts to row, Partner B then performs Thrusters, Partner A then performs box step-overs, Partner B does pull-ups, Partner A does boxjumps, then Partner row…and so on.
23/8
A.
Complete as many rounds and reps as possible in 8 minutes of:
20 Calories of Rowing
15 Chest-to-Bar Pull-Ups
Rest 4 minutes, and when the running clock reaches 12:00…
B.
Complete as many rounds and reps as possible in 8 minutes of:
30 Double-Unders
12 Wall Ball Shots (9/6 kg)
Rest 4 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 8 minutes of:
20/15 Calories of Assault Bike
10 Burpees