Flens Sport & Hälsa IF

Veckans pass Atletboxen V 39 (22/9-29/9) 2024

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Måndag 23/9

A.
Every 3 minutes, for 18 minutes (6 sets):
Clean x 1.1.1.1
(rest 10 seconds between each single)

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (9/6 kg)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

Tisdag 24/9

TABATA

Onsdag 25/9

A.
Every 3 minutes, for 18 minutes (6 sets), of Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
Run 300 Meters

Torsdag 26/9

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20 Calories of Assault Bike
20 Alternating Reverse Lunges with KBs or DBs

Fredag 27/9   
Teampass:   
A.   100 cal row
Every change 5 burpees

B.   100 Thrusters
100 Power Cleans
100 Front Squats
E2MOM 5 sync burpees

C.   60 Push Press
40 Back Squat
20 OH Lunges each leg.
40 Ball Slam.
60 Clean & Jerk

Time cap 45 minutes
Söndag 29/9

Coachens val