Veckans pass Atletboxen V 8 (19/2 -25/2)

Måndag 19/2.

A.
Every two minutes, for 16 minutes (8 sets of):
Back squat 3-4 reps

B.
For time:
Row 1000 Meters
75 Kettlebell Swings
50 Wall Ball Shots

C.
Every minute, on the minute, for 6 minutes:
Minute 1 – Supine Ring Row x 8 reps @ 2111
Minute 2 – Bottom’s Up Kettlebell Carry x 25 yards each arm

Tisdag 20/2.
Tabata.

Onsdag 21/2.

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18:
45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 20 minutes ( 4 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Torsdag 22/2.

A.
Every 2 minutes, for 20 minutes (10 sets):
Snatch x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
Complete as many reps as possible in 12 minutes of:
1 Russian Kettlebell Swing
1 Dumbbell Push Press
2 Russian Kettlebell Swings
2 Dumbbell Push Presses
3 Russian Kettlebell Swings
3 Dumbbell Push Presses
…and so on, ascending the ladder. Rx KB 24/16. Rx DB 22,5/15 Kg
Fredag 23/2.

Team of two split anyhow

Four AMRAPs in 40 min.
AMRAP in 12 minutes.
4 Deadlifts   (140/95kg)
8 Bar Over Burpees
16 Handstand Push-Ups

Rest 1 min

AMRAP in 10 minutes
3 Front Squats (100/70kg)
6 Push-Ups
9 Wall Ball Shots (9/6kg)

Rest 1 min.

AMRAP in 8 minutes.
9 Air Squats
6 Power Cleans (60/40kg)
3 Shoulder-to-Overheads (60/40kg)

Rest 1 min

AMRAP in 6 minutes.
15 Thrusters    (40/30 kg)
15 Pull-Ups

Söndag 25/2.   
Coachens val