Veckans pass Atletboxen v22 2023 (29/5-4/6)

V22

Måndag 29/5

Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 75%
Set 2 – 1 rep @ 85%
Set 3 – 3 reps @ 85%
Set 4 – 2 reps @ 90%
Sets 5-7 – 6 reps @ 80%
Set 8 – 4 reps @ 85%

B.
Three rounds for time:
400 Meter Run
20 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kg KBs)
10 Double Kettlebell Front Squats (24/16 kg KBs)

TISDAG 30/5

A.

Every 2 minutes, for 14 minutes (7 sets) of:

Strict Press

Set 1 – 5 reps @ 60-70%

Set 2 – 4 reps @ 65-75%

Set 3 – 3 reps @ 80%

Set 4 – 2 reps @ 75-85%

Set 5 – 1 rep @ 80-90%

Sets 6-7 – 8 reps @ 65-75%B.

B.

Complete as many rounds and reps as possible in 15 minutes of:

20/15 Calories of Rowing

15 Wall Ball Shots (20/14 lbs)

10 Strict Ring Dips

Torsdag 1/6
Tabata

Fredag 2/6

Team of 2 
AMRAP 9 min
I go you go:
6 thruster
6 Burpee over bar
6 KB swings

Rest 5 min

For time Split anyhow
By in: 40 Wallballs
50 Alt DB snatch
40 Box jump over
30 Alt DB OH Lounges
By out: 80 Wall Balls

Söndag 4/6
Coachens val