Veckans pass Atletboxen v 45 (4/11-10/11) 2024

Måndag 4/11

A.
Four sets of:
Push Press x 3-5 reps
Rest 90 seconds
Weighted Supinated-Grip Pull-Ups x 3-5 reps @ 2110
Rest 90 seconds

B.
For time:
10 Wall Ball Shots
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips

Tisdag 5/11.

A.
Take 12-15 minutes and build to a heavy, but not necessarily 3-RM Deadlift

B.
7 rounds
5 Deadlifts*
5 Chest-to-Bar Pull-Ups
1 minutes rest

*Load with approximately 65-70% of today’s heavy triple from part A.

Onsdag 6/11
A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Turkish Get-Ups x 2 reps each arm
Minutes 3-4, 9-10 & 15-16: Alternating Pistols x 12-20 reps
Minutes 5-6, 11-12 & 17-18: L-Sit Hold x 45 seconds accumulated time    

B.
Against a two-minute running clock, complete as many reps as possible of:
3 Hang Cleans (60/40kg)
6 Shoulder to Overhead
9 Front Squats
Burpees x Max Reps

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

Torsdag 7/11.    
TABATA.  

Fredag 8/11.
Team of 2    Time cap 45min.

Cash in:
150 cal airbike – share in sets of 15 cal

10 sync rounds  (sync in the bottom)
6 burpees
8 goblet squats  (kb 24/16kg).
10 sit-ups

AMRAP 20 or until timecap
50 KB swings.
40 Wallballs.
30 Burpees box jump.
20 Pullups

Söndag 10/11     

Coachens val