Veckans pass Atletboxen v38 2023 (18/9-24/9)

Måndag 18/9

A.

Three sets of:

Front Squat x 4 reps @ 42X1 (@60% 1RM

Rest 60 seconds

Front-Leaning Rest on Rings x 60 seconds

Rest 60 seconds

Landmine Row x 6-8 reps each arm

Rest 60 seconds

B.

Three rounds for time of:

Run 400 Meters

15 Goblet Squats

Tisdag 19/9

Tabata

Onsdag 20/9

A.

Every minute, on the minute, for 15 minutes:

Banded Deadlifts x 2 reps @ 50% of 1-RM Deadlift

Stand with the bar as fast as you can. Lower the bar to a dead stop and repeat for all reps. The band tensions should add about 25% of your 1-RM Deadlift tension at lockout – such that the total weight will be roughly 75% of your 1-RM.

B.

Complete as many rounds and reps as possible in 12 minutes of:

30/25 Calories of Rowing

30 Single Kettlebell Sumo Deadlifts (32/24 kg)

30 Double-Unders

Torsdag 21/9

A.

Three sets of:

Dumbbell Bench Press x 8-10 reps @ 21X1

Rest 45 seconds

Bent-Over Dumbbell Reverse Flies x 12-15 reps

Rest 45 seconds

L-Sit Tuck to Extension x 6 reps @ 1212

Rest 45 seconds

B.

Three sets for max reps:

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

7 Burpee Box Jump-Overs + Max Reps of Toes to Bar or V-Ups

Rest 30 seconds

Fredag 22/9

Team of two

10 rounds (relay)
8/6 cal bike
10 OHS 40/30kg

10 rounds (relay):
10 DB hang Clean n jerk 22,5/15

10 Rounds (relay)
12 Pull up
14 Walking lounge w/wall ball 9/6kg

Söndag 24/9

Coachens val