Veckans pass, Atletboxen v 45 2021

8/11

Strength

Back squat 2×5 rep

Back squat 3×3 rep @ 90% of your 1RM back squat

Note: rest 2-3 min between each set.

Open workout

”OPEN 21.1”

For time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min.

9/11

Strength EMOM x 24min 

Min 1. 10 DB Push presses

Min 2. 10 Devil Press

Min 3. 20 Jumping lunges

Min 4. 20 Push-Ups

Min 5. 45 sec Plank

Min 6. Rest

Gymnastic workout

30-20-10:

Toes to bar

Burpee box jump overs 60/50 cm

10/11

Strength

Strict Press 2×5 rep @ 75% of your 1RM strict press

Strict Press 3×3 rep  @ 90% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

3 rounds for time:

21/16 calorie row

15 burpee over rower

15 Kettlebell deadlifts (2×32/24 kg

20 AB-mat-situp

10 Pull-ups 

11/11

TABATA

12/11

Team workout (2&2)

3 rounds for time (split anyhow):

600m run together

150 double unders

30 clean and jerks (60/40 kg – 70/50 kg – 80/60 kg)

50 pullups

Note: weight is increasing on C&J every round.

Timecap: 35 min

14/11

Weightlifting

Every 3 min for 15 min:

3 power snatches @ 60-70% of 1 RM snatch

Note: start each set with 4 high box jumps at 70/60 cm and find a weight where you can complete these snatches as TNG. Scale height on box if needed, you can also use weight plates.

Workout

“Lebron”

6 Rounds for time

8 Deadlift

32 Boxjump

16 Pull-Ups

64 Double Unders