Veckans pass, Atletboxen v 21 2021

24/5

A.

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 70%

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

B.

Every 7 minutes, for 21 minutes (3 sets) for times:

20/15 Calories of Assault Bike

30 m Walking Lunges with Farmer’s Hold (24/16 kg)

25/5

Utomhustabata

26/5

Every minute, on the minute, for 28 minutes (7 sets of):

Station 1 – 15/10 Calories of Rowing

Station 2 – 10 Overhead Squats (61.5/43 kg)

Station 3 – Max Reps of Burpee Box Jump-Overs (24″/20″)

Station 4 – Rest

27/5

Complete as many rounds and reps as possible in 15 minutes of:

200 Meter Run

50 Double-Unders

16 Kettlebell Sumo Deadlifts

12 Alternating Reverse Lunges with Goblet Hold

Rest 2 minutes, and then…

Complete as many rounds and reps as possible in 15 minutes of:

200 Meter Run

50 Double-Unders

8 Single-Arm Dumbbell Power Cleans (Right Arm)

8 Single-Arm Dumbbell Power Cleans (Left Arm)

12 Alternating Reverse Lunges with Goblet Hold

28/5

Partnered “Murph”

Complete as many rounds and reps as possible in 35 minutes of:

Partner 1: 400 Meter Run

Partner 2: AMRAP of 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

Switch roles each time a partner completes the 400 meter run.

30/5

Complete as many rounds and reps possible in 30 minutes of:

400 Meter Run

20 Box Step-Ups

30 Kettlebell Swings