Veckans pass Atletboxen (Hälsoveckan) v39 2023 (25/9-1/10)

Måndag 25/9 DP

Four sets for max reps:
60 Seconds of Rowing (for calories)
Rest 30 seconds
60 Seconds of Assault Bike (for calories)
Rest 30 seconds
60 Seconds of DB Snatch (22.5/15 kg)
Rest 30 seconds
60 Seconds of Goblet Squats (24/16 kg)
Rest 30 seconds
60 Seconds of Burpee Pull-Ups
Rest 30 seconds

Tisdag 26/9 DP

Every 8 minutes, for 32 minutes (4 sets) for times of:
500/400 Meter Row
15 Kettlebell Swings
400 Meter Run
15 Kettlebell Swings)

Onsdag 27/9 DP

Every 2 minutes, for 24 minutes (8 sets):
Deadlift (Marklyft)
*Set 1 – 8 reps @ 55%
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 1 rep @ 101%
*Set 8 – 1 rep @ 101-105%
Rest as needed

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 10 minutes of:
50 Double-Unders
40-Foot Walking Lunges with Farmer’s Carry (24/16 kg KBs; 20′ out and 20′ back)

Tosdag 28/9

Tabata

Fredag 29/9 DP

You Go I Go, AMRAP 30min

7 burpee
6/4 cal Assaultbike
3 Right arm DB hang clean ´n Jerk 22,5/15kg
3 Left arm DB hang clean ´n Jerk 22,5/15kg

Partner switch after each full rounds

Söndag 1/10

Coachens Val