Veckans pass, Atletboxen v 10 2022

7/3

A.

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Bar Muscle-Ups

800 Meter Run

10 Bar Muscle-Ups

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

8/3

TABATA

 

 

9/3

A.

Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

 

B.

“Nitrous”

For time:

1000 Meter Row

50 Thrusters (95/65 lbs)

9/3

10/3

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 2 reps

Build to 85% of 1-RM over the course of the first 5-6 sets, and complete the final 6 sets at 85%.

 

B.

Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
10 Pull-Ups
5 Ground to Overheads (135/95 lbs)

11/3

Team workout

Teams of 2, split anyhow:

Buy-in: 100 calorie assault bike

Then,

DOUBLE NANCY (ish..)

5 rounds:

400m run together

30 overhead squats 40/30 kg

DOUBLE DIANE:

42-30-18:

Deadlifts 100/70 kg

Handstand pushups

DOUBLE GRACE

60 Clean and Jerks 60/40 kg

Timecap: 50 min

13/3

OPEN 2022