Veckans pass Atletboxen v15 2023 10/4-16/4)
V15
Måndag 10/4
PERFORMANCE
A.
Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 15/10 Calories of Rowing
Minute 2: 12/8 Calories of Assault Bike
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps Devil’s Press
Minute 5: Rest
Tisdag 11/4
PERFORMANCE
A.
Five sets of:
Banded Lumberjack Squat x 6-8 reps @ 40X1
Rest 30 seconds
Prone PVC Front-Rack Stretch x 2 minutes
Rest 30 seconds
B.
Against a 3-minute running clock…
25/18 Calories of Assault Bike
Max Reps of Wall Ball Shots (20/14 lbs)
Rest 2 minutes between sets and repeat for a total of three (3) sets for max reps. Note reps per set and then sum them for your overall score.
Onsdag 12/4
PERFORMANCE
A.
Complete as many rounds and reps as possible in 35 minutes of:
400 Meter Run
40/30 Calories of Rowing or Ski Erg
30 Shoulder to Overhead (115/75 lbs)
20 Alternating Front-Racked Reverse Lunges (115/75 lbs)
Torsdag 13/4
Tabata
Fredag 14/4
Partner wod (Dela lika):
50-40-30-20-10:
T2B
DB Hang clean 2×22,5/15kg
Burpee
*run 400m after each round
Söndag 16/4
Coachens val