Veckans pass Atletboxen v30 2023 (24/7-30/7)

V30

Måndag 24/7

Warm Up

Two sets of:

Run x 200m

Kettlebell Farmer’s Carry x 100m

Two sets of:

Prone Plank x 30 seconds

Kettlebell Romanian Deadlift x 10 reps

Kettlebell Sumo Deadlift x 10 reps

Kettlebell Swing x 10 reps

A.

Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 65% or 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

B.

In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 24 minutes of:

25 Double Kettlebell Deadlifts (24/16 kg)

50-Foot Front-Racked Kettlebell Walking Lunges (24/16 kg)

100-Foot Double Kettlebell Overhead Carry (24/16 kg)

150-Foot Double Kettlebell Farmer’s Carry (24/16 kg)

If you don’t have a training partner for this session, use a 1:1 Work:Rest ratio – resting the length of time it took you to complete the preceding round.

Tisdag 25/7

Coachens val

Onsdag 26/7

Coachens val

Torsdag 27/7

Warm Up

One set of:

Row x 500m

Bodyweight Walking Lunge x 20 steps

Assault Bike x 2 minutes

10 Box Jumps (step down)

Two sets of:

Kettlebell Waiter’s Carry x 50ft per arm

Kettlebell Suitcase Carry x 50ft per arm

A.

Every 8 minutes, for 40 minutes (5 sets) for calories:

800 Meter Run

20 Box Jump-Overs (24″/20″)

10 Strict Handstand Push-Ups

Max Calories of Rowing

This is 40-consecutive minutes of movement. Your score will be the sum of the calories achieved rowing each set. Athletes may choose their strategy in terms of how hard to push the row, and in which sets…all that matters is total number of calories achieved over the course of the five sets.

COACHES – You can run this in two heats with one heat starting 4 minutes behind the first heat.