Veckans pass Atletboxen v.3(15/1-21/1)

Måndag.
A.
EMOM 4 rounds.
1. L-sit in rig.
2. Plank hold.
3. Sit ups
4. Push ups.
5. Rest.
B.
AMRAP 12 min.
5 Strict handstand pushups.
10 Toes to bar
15 Ring dips.
30 DU

Tisdag

A.
Every 2 minutes, for 12 minutes (6 sets):
Hang Snatch x 2-3 reps
(pause in the receiving position for 1-2 seconds)

Focus on speed and perfect mechanics, and build in load over the course of the sets.

B.
Three rounds for time of:
30 Overhead Walking Lunge Steps 22,5/15kg
15 Pull-Ups
400 Meter Run

Onsdag.

A.
Every two minutes, for 12 minutes (6 sets of):
Front Squat x 2-3 reps

Goal is to increase loads used last week.

B.
Complete as many rounds and reps as possible in 10 minutes of:
3 Hang Power Cleans 60 /40 kg
3 Burpees Over the Barbell
6 Hang Power Cleans
6 Burpees Over the Barbell
9 Hang Power Cleans
9 Burpees Over the Barbell
12 Hang Power Cleans
12 Burpees Over the Barbell
…

C.
Every two minutes, for 6 minutes (3 sets):
Single Arm Dumbbell Row x 10-12 reps each arm @ 2110

Torsdag.
Tabata.

Fredag.
For time (with a partners)
2000 m Row
4 rounds of ”Cindy”
50 Toes-to-bar
4 rounds of ”Cindy”
50 Power cleans 60/40kg
4 rounds of ”Cindy”
50 Wallballs 9/6kg
4 rounds of ”Cindy”
2000m Row
fria byten utom under Cindy hela rundor

Söndag.  
Coachens val