Flens Sport & Hälsa IF

Veckans pass Atletboxen V5 2024 (29/1-4/2)

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Måndag 29/1

A.
Five sets of:
Weighted Pull-Ups x 2 reps
Rest 30 seconds

immediately followed by…

Every 90 seconds, for 12 minutes (8 sets
Two sets of:
5-7 Wide Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Pronated Grip Pull-Ups
Rest 45-60 seconds
5-7 Supinated Grip Pull-Ups
Rest 45-60 seconds
5-7 Burpee Pull-Ups
Rest 45-60 seconds

B.
In teams of two, alternate sets to complete four each of:
50 Double-Unders
400 Meter Run


Tisdag 30/1

TABATA

Onsdag 31/1   

A.
Every two minutes, for 16 minutes (8 sets of):
Front Squat x 3-4 reps

*Use the same weight used on January 17

B.
Complete as many rounds and reps as possible in 10 minutes of:
6 Burpees
6 Strict Pull ups
12 Wall balls


Torsdag 1/2.
A.
Five sets of:
Snatch + 3 Overhead Squats
Rest 2 minutes

B.
Three rounds for time of:
15 Strict Handstand Push-Ups or seated DB presses
20 Alternating Front Racked Reverse Lunges (60/40kg)

C.
Eight sets of:
20 seconds of Hollow Rocks or Holds
Rest 10 seconds

In teams of two (ygig) 30 rounds
3 Bar facing burpees
3 Power clean
3 Front squat
3 Push jerk
3 Bar facing burpees

Söndag 4/2
Coachens val