Veckans pass, Atletboxen v 36 2020

31/8

A.

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

Back Squat

*Set 1 – 5 reps @ 70-74% of 1-RM

*Set 2 – 5 reps @ 75-79%

*Set 3 – 3 reps @ 80-84%

*Set 4 – 2 reps @ 85-89%

*Set 5 – 2 reps @ 90-94%

*Sets 6-8 – 1 rep @ 95+%

Your goal is to use sets 6-8 to establish today’s 1-RM Back Squat.

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Wall Ball Shots (20/14 lbs)

10 Toes to Bar

1/9

Tabata

2/9

A.

Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

B.

For time:

15 Strict Handstand Push-Ups

30 Alternating Single-Leg Squats (Pistols)

45 Kettlebell Swings (24/16 kg)

60 Push-Ups

45 Kettlebell Swings (24/16 kg)

30 Alternating Single-Leg Squats (Pistols)

15 Strict Handstand Push-Ups

3/9

A.

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

15 m Front-Racked Kettlebell Walking Lunges (24/16 kg)

30 m Double Kettlebell Overhead Carry (24/16 kg)

45 m  Double Kettlebell Farmer’s Carry (24/16 kg)

4/9

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Burpee Box Jump-Overs

60 seconds of Ground to Overhead (52/35 kg)

60 seconds of Dumbbell Renegade Rows

(1 rep = push-up, row left, push-up, row right)

Rest 60 seconds

Teams get one erg, one box, one barbell, and one set of dumbbells. Team members rotate through the four work stations at 60-second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

6/9

“Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats