Flens Sport & Hälsa IF

Veckans pass Atletboxen v10 2023 (6/3-12/3)

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Måndag

A.

Every 3 minutes, for 12 minutes (4 sets) of:
Banded Deadlifts x 10 reps @ 45% of 1-RM
Rest 30 seconds
Weighted Prayer Stretch x 60 seconds
Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about 45% of your 1-RM Deadlift tension at lockout.

B.
For time:
1000 Meter Row
50 Toes to Bar
30 Dumbbell Box Step-Overs (20″ box; 50/35 lb DBs)

Tisdag

A.
Six sets of:
Strict Ring Dips*
Rest 30 seconds
Frog Flags x 60-75 seconds
Rest 30-45 seconds

*Set 1 – Strict Ring Dips x Max Unbroken Reps
*Set 2 – Strict Ring Dips x 40% of Max Unbroken Reps
*Set 3 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 4 – Strict Ring Dips x 60% of Max Unbroken Reps
*Set 5 – Strict Ring Dips x 50% of Max Unbroken Reps
*Set 6 – Strict Ring Dips x 40% of Max Unbroken Reps

B.

Three sets for max calories/reps of:
2 Minutes of Assault Bike
Rest 60 seconds
30 Seconds of Dumbbell Push Press
30 Seconds of Dumbbell Overhead Hold
Rest 2 minutes

Torsdag

TABATA

Fredag

A.
Complete as many rounds and reps as possible in 30 minutes of:
In teams of two, complete the following for time:
P1 – 50 Calories of Assault Bike
P2 – 50 Calories of Rowing
P1 – 50 Calories of Rowing
P2 – 50 Calories of Assault Bike
P1 & P2 – 40 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 40 Calories of Assault Bike
P2 – 40 Calories of Rowing
P1 – 40 Calories of Rowing
P2 – 40 Calories of Assault Bike
P1 & P2 – 30 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 30 Calories of Assault Bike
P2 – 30 Calories of Rowing
P1 – 30 Calories of Rowing
P2 – 30 Calories of Assault Bike
P1 & P2 – 20 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 20 Calories of Assault Bike
P2 – 20 Calories of Rowing
P1 – 20 Calories of Rowing
P2 – 20 Calories of Assault Bike
P1 & P2 – 10 Synchronized Dumbbell Thrusters (35/25 lbs)
P1 – 10 Calories of Assault Bike
P2 – 10 Calories of Rowing
P1 – 10 Calories of Rowing
P2 – 10 Calories of Assault Bike
Pairs get one Concept 2 Rower, one Assault Bike and two sets of dumbbells.

 

Söndag

Coachens val