Veckans pass Atletboxen v35 2023 (28/8-3/9)

Måndag 28/8

A.
Complete as many rounds and reps as possible in 30 minutes of:
40/30 Calories of Assault Bike, Ski Erg or Rowing
40 Lateral Jumps Over Parallette
30 Alternating Lunges
30 Push-Ups

Tisdag 29/8

Tabata

Onsdag 30/8

A.
Bench Press
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 80%
*Set 4 – 5 reps @ 75%
*Set 5 – 3 reps @ 80%
*Set 6 – 1 rep @ 85%
*Set 7 – 5 reps @ 80%
*Set 8 – 3 reps @ 85%
*Set 9 – 1 rep @ 90%
Rest exactly 2 minutes between sets.

B.
Four rounds for time of:
400 Meter Run
10 Single-Arm Dumbbell Push Press* (left side – 55/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 55/35 lbs)
15 Ring Dips

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

Torsdag 31/8

A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – 10 Tempo Goblet Squats @ 41X1
Station 2 – 10 Zottman Curls @ 3030
Station 3 – 10 Ab-Wheel Rollouts @ 3111
Station 4 – 5 Batwing Extensions @ 3333

B.
For time:
50 Calories of Rowing
30 Dumbbell Snatch + 2 Alternating Reverse Overhead Lunges
(1 repetition = DB Snatch, keep DB overhead, reverse lunge left, then reverse lunge right)

Time Cap = 10:00 – please adjust loading or repetitions accordingly.

Fredag 1/9

Team of 3
For time

60 DL @60%
150 cal Bike
60 Frontsqat @60%
150 cal Bike
60 Power Clean@tunga@60%
150 cal bike
60 Thrusters @60%

Söndag 3/9

Coachens val