Veckans pass Atletboxen v19 2023 (8/5-14/5)

Måndag 8/5

A.
Take 20-24 minutes to build to today’s 1-RM Front Squat

B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Tisdag 9/5

A.
Every 2 minutes, for 16 minutes (8 sets) of:
Snatch Deadlift to Mid-Thigh + Hang Snatch from Below the Knee + Snatch

Let mechanics dictate the load, but it should be heavier than last week. Focus should be on getting full extension and receiving in a low and stable position under the barbell.

B.
“Ingrid”
Ten rounds for time:
3 Snatches (135/95 lbs)
3 Burpees Over the Barbell

Onsdag 10/5

A.
Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – Banded Palloff Hold
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Single-Leg Glute Bridge Hold
*Station 4 – Side Plank Hold
*Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

B.
Four rounds for time of:
60 Double-Unders
30 Calories of Rowing
10 Deadlifts (275/185 lbs)

Torsdag 11/5

Tabata

Fredag 12/5

Team of two. For time:

1 rft:
60 Thruster 40/30
60 boxjump

300m löpning

2 rft:
30 thruste 50/35
30 Burpee

300m löpning

3 rft:
20 thruster 60/40kg
20 Burpee boxjump over

Söndag 14/5

Coachens val