Veckans pass Atletboxen v28 2023 (10/7-16/7)

Måndag 10/7

Coachens val

Tisdag 11/7

A.
Every minute, on the minute, for 15 minutes (3 sets):
Minute 1 – Front Squat x 5 reps @ 32X1
Minute 2 – Tempo Ring Dips x 8-10 reps @ 1111
Minute 3 – Reverse Dumbbell Flies x 8-10 reps @ 2011
Minute 4 – Flutter Kicks x 45 seconds
Minute 5 – Tall Box Jumps x 6 reps
(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 35-40 seconds to complete your 6 reps if done properly)

B.
For time:
800 Meter Run
15 Dumbbell Thrusters
15 Strict Pull-Ups
12 Dumbbell Thrusters
12 Strict Pull-Ups
9 Dumbbell Thrusters
9 Strict Pull-Ups
1000 Meter Row

Onsdag 12/7

Coachens val

Torsdag 13/7

A.

Three sets of:
Suitcase Deadlift (Left) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Left)
Rest 60 seconds
Suitcase Deadlift (Right) x 6 reps @ 2111
immediately followed by…
100-Foot Suitcase Carry (Right)
Rest 60 seconds

B.
AMRAP till you fail (dont let go of the KB) 24/16kg

1 Heavy Russian Kettlebell Swings+Gobletsquat
2 Heavy Russian Kettlebell Swings+Gobletsquat
3 Heavy Russian Kettlebell Swings+Gobletsquat
4 Heavy Russian Kettlebell Swings+Gobletsquat
5 Heavy Russian Kettlebell Swings+Gobletsquat
6 and so on till you fail

Fredag 14/7

Coachens val