Flens Sport & Hälsa IF

Veckans pass Atletboxen V21 (20/5-26/5) 2024

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Måndag 20/5.

A.
Every minute, on the minute, for 12 minutes:
Minute 1 – Supine Ring Rows x 8 reps @ 2111
Minute 2 – L-Seated DB Press x 8 reps @ 2011
Minute 3 – Tempo Push-Ups x 10 reps @ 1111

B.
Every minute, on the minute, for 21 minutes:
Minute 1 – 10-15 Kettlebell Swings (32/24 Kg )
Minute 2 – 8 Burpee Box Jump-Overs
Minute 3 – 10 Toes to Bar

Tisdag 21/5.
Every 4 minutes, for 32 minutes (8 sets):
Row 250 Meters
5 Power Cleans (70/45 Kg )
10 Shoulder to Overhead

Onsdag 22/5.

A.
Take 15 minutes to build to today’s 1-RM Push Press

B.
Complete as many rounds and reps as possible in 20 minutes of:
6 Strict Handstand Push-Ups
12 Kettlebell Swings (24/16 kg)
30 Double-Unders or 43 penguin Jumps or 90 singel-unders

Torsdag 23/5.
TABATA

Fredag 24/5.
Team wod. ”ALICE”
4 rounds for time.
300m run together.
30 power cleans (50/35kg).
30 burpees.
30 cal ass bike.
30 air squats.
30 kb alternating lunges (24/16kg).
30 cal ass bike.
30 deadlifts (50/35kg).
30 wallballs
30 cal ass bike.

buy-out 300 abmat sit-ups

Söndag 26/5. 

Coachens val