Veckans pass, Atletboxen v 33 2021

16/8

A.

Six sets of:

Overhead Squats x 3 reps

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

B.

For time:

Row 1000 Meters

20 Squat Snatches (61/43 kg)

18/8

A.

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Strict pullups

800 Meter Run

10 Strict Pullups

20 Ring Dips

40 Russian Kettlebell Swings

80 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

20/8

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run

80 Walking Lunges with Kettlebell Farmer’s Carry

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

22/8

“Saved by the Barbell”

Three rounds for max reps of:

1 Minute of Burpees

1 Minute of Wall Ball Shots (9/6 kg)

1 Minute of Deadlifts (52/34 kg)

1 Minute of Medicine Ball Sit-Ups (9/6 kg)

1 Minute of Hang Power Cleans (52/34 kg)

Rest 1 minute