Flens Sport & Hälsa IF

Veckans pass Atletboxen V17 (22/4-28/4)

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Måndag 22/4.

A.
Five sets of:
Overhead Squat x 3 reps
Every 90 seconds

Build over the course of the five sets to today’s heavy triple.

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Hang Power Snatches (60/40 Kg)
6 Overhead Squats (60/40 Kg)
9 Burpees Over the Barbell
12 Pull-Ups

Tisdag 23/4.

A.
Five sets for max reps of:
30 Seconds of Muscle-Ups/Pullups
Rest 30 seconds
30 Seconds of Push-Ups.
Rest 30 seconds
30 Seconds of Toes to Bar
Rest 30 seconds

B.
For time:
Row 50 Calories
50 Kettlebell Swings (32/24 kg)
Run 800 Meters



Onsdag 24/4.

A.
Every 2 minutes, for 16 minutes (8 sets):
Back Squat
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
*Set 7 – 2 reps
*Set 8 – 2 reps

Build in load every set…but make each set challenging.

B.
Every 4 minutes, for 20 minutes (5 sets):
20 Wall Ball Shots
20 Box Jump-Overs or Step-Overs



Torsdag 25/4.
Tabata

Fredag 26/4.
Partner workout.   Every time you Switch 5 synk burpees.
50 cal bike.
100 Wallballs.
100 Shoulder to overhead
50 cal bike.
100 Kettlebell swings.
100 Box Jumps.
50 cal bike

Söndag 28/4.   
Coachens val