Veckans pass Atletboxen v21 2023 (22/5-28/5)

V21

Måndag 22/5

A.
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 70%
Set 2 – 3 rep @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 3 reps @ 85%
Sets 5-8 – 7 reps @ 70%

B.
Every 5 minutes, for 15 minutes (3 sets) for times:
20/15 Calories of Assault Bike
15 Bar-Facing Burpees
12 Front Squats (135/95 lbs)
9 Strict Pull-Ups

Tisdag 23/5

Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
immediately followed by…
Three rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

Onsdag 24/5

A.
Five sets of:
Strict Press x 5-6 reps
(go as heavy as you can; if you get 6 reps go up in weight)
Rest 30 seconds
Weighted Pike Stretch x 60 seconds
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
300/250 Meter Row, Ski or Bike on Concept 2
20 Single-Arm Dumbbell Push Presses (10 each; 50/35 lb DB)
20 Box Step-Overs with KB/DB Goblet Hold (24″/20″; 50/35 lb KB/DB)

Torsdag 25/5

Tabata

Fredag 26/5

Part One

Team of 2
Time Cap 13:00
10 rounds (5 each partner)
U Go I Go
20 air squats
100m run
5 burpees

At 13:00 on the clock, everyone takes a 2:00 rest to get equipment ready for Part Two

Part Two
5 rounds for time- all on your own!
4 power cleans   115/85 95/65 75/55
3 shoulder to overhead
2 hang power cleans
1 thruster
12/10 cals row or 9/6 cals bike

Söndag 28/5

Coachens val