Veckans pass Atletboxen V 41 ( 7/10-13/10) 2024

Måndag 7/10

A.
Four sets of:
Push Press x 4-6 reps @ 11X1
Rest 90 seconds
Dumbbell Walking Lunge x 20 steps
Rest 90 seconds

B.
Five rounds for time of:
Run 400 Meters
6 Ground to Overhead (70/50 kg)
12 Pull-Ups

Tisdag 8/10

A.
Three sets of:
Goblet Squat x 8-12 reps @ 21X0
Rest 45 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 2010
Rest 45 seconds
Kettlebell Swings x 15-20 reps
Rest 45 seconds
Push-Ups x 10-15 reps @ 2010
Rest 45 seconds

B.
Against a 2-minute running clock, perform the following:
Row 250 Meters
Max Reps of Air Squats

Rest 2 minutes between sets, and complete a total of four sets.

Onsdag 9/10

A.
Every 3 minutes, for 15 minutes (5 sets):
Shoulder Press x 3-5 reps @ 20X1
Rest 2-3 minutes

If you achieve 5 successful reps, increase the load in the next set.

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Strict Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Torsdag 10/10

TABATA

Fredag 11/10

In teams of two.
1 ROUND EACH
12 THRUSTERS
12 PULLUPS

2 ROUNDS EACH
10 PUSH JERKS
10 LAT BURPEES

6 ROUNDS EACH
2 CLUSTERS
2 WALL CLIMBS  / Time cap 45 minutes 

Söndag 13/10

Coachens val