Veckans pass, Atletboxen V36 2022

Vecka 36

5/9

A.

Every 2:30, for 20 minutes (8 sets) of:

Tempo Front Squat x 3 reps @ 31X1

Start at 65-70% and build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

B.

For time:

60 Calories of Rowing

50 Wall Ball Shots (20/14 lbs)

40 Toes to Bar

6/9

TABATA

8/9

A.

Every 2 minutes, for 20 minutes (10 sets) of:

Sets 1-3 = 3 cleans @ 60-70%

Sets 4-6 = 2 cleans @ 70-80%

Sets 7-10 = 1 rep @ 80+%

This does not need to be a max effort attempt. If you feel good then let’s see some big weight!

Then…

B.

Every 4 minutes, for 16 minutes (4 sets) for times:

15/10 Calories of Assault Bike

2 Shuttle Runs (25-Feet Out & Back = 1 rep)

50-Foot Walking Lunges with DBs (50/35 lb DBs)

 

9/9

In teams of three, complete two rounds for time:

100/70 Calories of Assault Bike

800 Meter Run (all teammates together)

60 Devil’s Presses (50/35 lb DBs)

400 Meter Run (all teammates together)

20 Bar Muscle-Ups

Time Cap = 40:00

Teammates can partition calories and repetitions as they see fit on the Assault Bike, Devil’s Presses and Bar Muscle-Ups, but must all complete the running together and may not start on the next element until all three teammates have completed the run.

11/9

Coachens val