Veckans pass Atletboxen V43 (21/10-27/10) 2024

Måndag 21/10

A.
Three sets of:
Back Squat x 6-8 reps @ 3011
Rest 60 seconds
Single-Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Wall Ball Shots
15 Kettlebell Swings

Tisdag 22/10      
TABATA

Onsdag 23/10

Against a 4-minute running clock, perform the following for max reps:
Run 600 Meters
Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Box Jumps
10 Pull-Ups

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
10 Burpees
10 Thrusters (40/25 kg)

Rest exactly 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 Minutes of:
30 Double-Unders
15 Push Press (40/25 kg)

Torsdag 24/10

A.
Take 15 minutes to build to today’s “heavy-ish” Power Clean

and then…

B.
Every minute, on the minute, for 24 minutes (12 sets of each):
Odd Minutes – Power Clean x 2 reps
Even Minutes – Run 200 Meters

Fredag 25/10

For time with a Partner
Buy-In: 24 Thrusters  (65/45kg)

Then , 8 rounds of:
21 Push-Ups
9 Toes to bars
3 Bear complexes ( 65/45kg)
20 Kettlebell Snatches ( 24/16 kg)
15 Pull-ups
18 Box jumps
9 Power Cleans  ( 65/45kg)
100 m Run together

Buy-Out: 2000 m Row

Söndag 27/10

Coachens val