Veckans pass, Atletboxen v 34 2021

23/8
TABATA

25/8

Warmup 

5min Row

5min Dynamic stretching

1. Strength
   Floor Press 4×5-10 rep
   Straight arm banded lat pulldowns 4×10-15 rep
   Preform as superset

1. Gymnastics workout
   “COMPLEX FRAN”

For time

7 Chest to bar /Ring row

7 Pullups /Ring row

7 Toes to bar /Toes to rig

21 Thruster 42,5/30 kg

5 Chest to bar /Ring row

5 Pullups /Ring row

5 Toes to bar /Toes to rig
15 Thrusters 42,5/30 kg

3 Chest to bar /Ring row

3 Pullups /Ring row

3 Toes to bar /Toes to rig

9 Thruster

Timecap 11min

1. Endurance 

Row 2000m in the following scenario

0-1100m @2K goal tempo

1100-1750 recovery distance tempo
1750-2000 sprint to finish

27/8

Team workout

”DARTH FRIENDSHIP”

Teams of 2, split anyhow:

200 box jump overs

150 wallballs 9/6 kg

100 clean and jerks RX 60/40 kg Std 50/35 kg

75 bar facing burpees

50 toes to bar

25 synchronized wall walks / In place inchworm + 2 pushups

Timecap: 40 min

29/8

1. Weightlifting
   Snatch E90 sec 10 set

Hang power snatch + Han squat snatch + Snatch

1. Strength
   Back squat Every 2min (6set)

2 rep @ 80%

Benchpress /floor press 3X5 rep

Barbell rowing 3×5 rep

1. Workout 

AMRAP 8min

2 Power Cleans @ 100/65 kg

8 Burpee box jump over