Veckans pass Atletboxen v11 2023 13/3-19/3)

V11 (13/3-19/3)

Måndag

A.

Every 90 seconds, for 24 minutes (4 sets):

Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1

(staying with weight used last week – or around 80% of your 1-RM Deadlift)

Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111

(if you don’t have a Valslide or furniture sliders, perform prone lying banded leg curls for 20-25 reps)

Station 3 – Hollow Body Hold x 60 seconds

Station 4 – Supinated-Grip Bent-Over Barbell Row x 6-8 reps @ 2111

B.

For max reps:

4 Minutes of Dumbbell Burpee Box Step-Overs (50/35 lb DBs over 20″ box)

Rest 60 seconds, and then…

C.

For max calories:

4 Minutes of Rowing

Tisdag

A.

60 Seconds of Strict Ring Dips

Rest 60 seconds, and then…

Fifteen (15) sets of:

15 Second Ring Support Hold

Rest 15 Seconds

15 Second Ring Dip Receiving Hold

Rest 15 Seconds

B.

Three rounds for time:

400 Meter Run

6 Wall Walk

12 Strict Pull-Ups

 Onsdag

A.

Five sets of:

Banded Lumberjack Squat x 8-12 reps @ 40X1

Rest 30 seconds

Quadraped PVC Trap-3 Raise x 6-8 reps each @ 1114

Rest 30 seconds

B.

Every 6 minutes, for 18 minutes (3 sets) for times:

30/20 Calories of Rowing

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

Torsdag

Tabata

Fredag

Partner workout.

For time: divide equally. 

50 DL 70/45kg

800m run as a pair

50 Powerclean 60/40kg

400m run as a pair

50 Pushjerk 50/35kg

800m run as a pair

50 Thruster 40/30kg

400m run as a pair

50 powersnatch 30/25kg

50 Pushup

50 Pull up

50 front rack lounge 30/25kg

Söndag

Coachens val