Veckans pass Atletboxen v 10 (4/3-10/3) 2024

Måndag  4/3

A.
Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each:
Minute 1 – Back Squat x 6 reps @ 3011
Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps
Minute 3 – Hollow Rock or Hold x 30-40 seconds
Minute 4 – Bat Wings x 5 reps @ 1215
(hold KBs/DBs in the top position for 5 full second each rep)

B.
Three rounds for time of:
Run 400 Meters
30 Kettlebell Swings
15 Thrusters

Tisdag 5/3

A.
Every 2 minutes, for 20 minutes (10 sets, 5 of each):
Odd Sets – Deadlift x 6 reps @ 3111
Even Sets – Dumbbell Bench Press x 6 reps @ 2011

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Burpees
15 Russian Kettlebell Swings

Onsdag 6/3

A.
Every 2 minutes, for 16 minutes (8 sets):
Strict Shoulder Press x 2-3 reps

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

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – Russian Kettlebell Swings x 15 reps
Minute 2 – Push Press x 15 reps
(choose a weight that will challenge you in sets 4 & 5)
Minute 3 – Double-Unders x 40-50 reps

Torsdag 7/3
TABATA

Fredag 8/3
In teams of two,run together ,the rest split anyhow.
For time.
1000m run.
200 air Squats.
800m run.
160 Lunges.
600m run.
120 sit-ups.
400m run.
80 push-ups.
200m run
4o power clean  70/45 kg

Söndag 9/3. 
Coachens val