Veckans pass Atletboxen v37 2023 (11/9-17/9)

Måndag 11/9

A.

8 Rounds for Time:

200m Med Ball Run
8 Toes-to-Bar
8 Hang Power Clean (135/95)
23 Air Squats
13 Lateral Burpees

Tisdag 12/9

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Back Squat x 8 reps @ 31X1
Station 2 – Strict Pull-Ups x 10 reps @ 21X0
(if you’re still working on pull-ups, perform 5-6 reps of 6-8 second negatives)
Station 3 – Cobra Peel-Offsx 5-6 reps (hold for 10-12 seconds)
Station 4 – Hollow Body Hold or Rock x 45-60 seconds

B.
Three rounds for time of:
12/8 Calories of Assault Bike
20 Goblet Squats
400 Meter Run

Onsdag 13/9

A.
Three sets of:
Turkish Get-Ups x 3 reps each arm
Rest 30-45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds

B.
“Ingrid”
Ten rounds for time of:
3 Snatches (135/95 lbs)
3 Bar-Facing Burpees

Torsdag 14/9

Tabata

Fredag 15/9

Team of two
For time

40 cal Row
100 Hang Power Snatch 35/25kg
40 cal Row
90 Thruster 35/25kg
40 cal Row
80 KB Swing 35/25kg
40 cal Row
70 Burpee 35/25kg
40 cal Row
60 Over Head Squat 35/25kg

Söndag 17/9

Coachens val