Veckans pass Atletboxen v42 2023 (16/10-22/10)
Måndag 16/10
Warm-Up
Three sets of:
30 Double Unders or Single Unders
100 Meter Jog
5 Inchworms
200 Meter Row
5 Burpee Broad Jumps
Followed by…
Every 10 minutes, for 30 minutes (3 sets) for times of:
500 Meter Row
50 Lateral Jumps Over Parallette
25 Burpee Box Jump-Overs
400 Meter Run
Tisdag 17/10
Tabata
Onsdag 18/10
A.
Take 20 minutes to build to today’s 3-RM Tempo Front Squat @ 42X1
As you build to this weight, perform singles or doubles at this tempo, then when you reach a weight you think would challenge you for 3 reps, attempt it. Show control in the 4-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.
B.
“Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65 lbs)
Torsdag 19/10
Warm-Up
Two sets of:
Run x 200 Meters
10 x Ring Rows
Followed by…
Two sets of:
Dive-bomber push-up x 5 Reps
Hang Power Snatch with an Empty Barbell x 5
Then…
Against a 3-minute running clock…
400 Meter Run
8 Strict Pull-Ups
Max Reps of Dumbbell Box Step-Overs
Rest 2 minutes, and complete a total of FIVE (5) sets. Please note the number of repetitions of box step-overs achieved in each of the five sets.
Fredag 20/10
Partner workout
For time:
800 run as a pair
10 rounds (relay):
10 burpee
12 kettlebell swing 24/16kg
8 rounds (relay):
10 dumbbell hang snatch 22,5/15kg
8 burpee box over
400m run as a pair
3 rounds (share reps):
50 air squat
14 handstand push up
14 hang power clean 60/40kg
SÖNDAG 22/10
Coachens val