Veckan pass, Atletboxen v 20 2022

Vecka 20

16/5

Every 5 minutes, for 30 minutes (3 sets) for times:

*Station 1 – 1000 Meter Row

*Station 2 – Three rounds of:

4 Deadlifts (225/155 lbs)

8 Bar-Facing Burpees

12 Walking Lunges with Farmer’s Carry (24/16 kg KBs)

Note your times to complete each station, each set, for a total of 6 times. Sum those 6 scores for your total working time.

17/5

TABATA

18/5

A.

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 3 reps @ 70-75%

*Set 3 – 2 reps @ 75-80%

*Set 4 – 2 reps @ 80-85%

*Set 5 – 1 reps @ 85-90%

*Set 6 – Max Reps @ 80%

*Set 7 – Max Reps @ 70%

Rest as needed

B.

Against a 3-minute running clock…

20/15 Calories of Assault Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 3 minutes, and repeat for a total of three (3) sets.

19/5

A.

Every 3 minutes, for 15 minutes (5 sets):

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

B.

For time:

40 Wall Ball Shots (20/14 lbs)

20 Burpee Box Jump-Overs (24″/20)

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes

20/5

TEAM of 2

For time:

40 Synchro Wall Balls
40 Deadlift
400 Run Together
40 Synchro Box Jump
40 Deadlift
40 Synchro T2B
40 Deadlift
400 Run Together
40 Synchro Burpees

RX 225/155 Lb

22/5

Murph

For Time:

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

All with a Weight Vest (20/14 lb)15