Veckans pass Atletboxen V16 (15/4-21/4) 2024

Måndag 15/4.
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111
Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds
Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds

B.
Every 4 minutes, for 20 minutes (5 sets):
Row 500 Meters
40 Double-Unders
20 Push-Ups

Alternatively, perform in teams of two as quickly as possible. As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

Tisdag 16/4.

A.
Take 15 minutes to build to today’s heavy Clean & Jerk

B.
Every minute, on the minute, for 15 minutes (15 sets):
3 Ground to Overhead (65 /45 kg)
6 Burpees Over the Barbell

If you fail to complete the round within the minute, finish all of the repetitions and then sit out the minute in which you carried over into. Restart at the top of the following minute.

Onsdag 17/4.

A.
Every 2 minutes, for 16 minutes (4 sets of each):
Station 1 – 2 Weighted Pull-Ups + 4 Strict Pronated + 6 Supinated-Grip Pull-Ups
(if you’re still working on your first pull-ups, try 2-3 slow negatives + 5-6 Band Assisted Strict Pull-Ups)
Station 2 – Bench Press x 8 reps @ 20X1

B.
For time:
Row 1000 Meters
20 Strict Handstand Push-Ups
30 Ring Dips
40 Push-Ups

Torsdag. 18/4.     
TABATA
Fredag. 19/4.
In teams of two  AMRAP 40 min  (RX 60/40kg)
you go i go
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk.
after each partner has complete 15 rounds  run 400m together
Söndag 20/4.    

Coachens val