Veckans pass Atletboxen v41 2023 (9/10-15/10)

Måndag 9/10 DP

A.
Every 90 seconds, for 18 minutes (3 sets) of:
Station 1 – Bulgarian Split Squat (Left Leg) x 8 reps @ 30X1
Station 2 – Bulgarian Split Squat (Right Leg) x 8 reps @ 30X1
Station 3 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 2111
Station 4 – Ab-Wheel or Barbell Rollouts x 8-10 reps @ 3011

B.
For time:
50 Calorie Row
50 Wall Ball Shots
50 Toes to Bar or V-Ups
50 Wall Ball Shots
50 Calorie Row

Tisdag 10/10 DP

A.
Every 90 Seconds, for 3 minutes (2 sets):
Press in Split Jerk Position x 5 reps

B.
Every 2 minutes, for 16 minutes (8 sets):
Split Jerk x 3 reps

*Sets 1-3 = @ 70% of 1-RM Jerk
*Sets 4-6 = @ 75%
*Sets 7-8 = @ 80%

C.
Complete as many rounds and reps as possible in 12 minutes of:
40 Double-Unders
20 Push Presses (95/65 lbs)
10 Chest-to-Bar Pull-Ups

Onsdag 11/10 DP

For time:
800 Meter Run
80 Jumping Lunges
40 Push-Ups
20 Walking Lunges with Kettlebells (24/16 kg)
400 Meter Run
20 Walking Lunges with Kettlebells (24/16 kg)
40 Push-Ups
80 Jumping Lunges
800 Meter Run

Torsdag 12/10

Tabata

Fredag 13/10 Team of 3

Team of two

10 rounds Relay
10 DL 100/50kg
3 Wall walk

8 Rounds Relay
18 Wall ball
14 DB hang clean ´n jerk 22,5/15kg

6 Rounds relay
10 Airsquat
4Knee to elbow
3 Chest to bar pull up
2 Bar MU
10 Burpee to target.

Söndag 15/10

Coachens val