Veckans pass Atletboxen (25/11-1/12) 2024

Måndag 25/11

A.
Take 20 minutes to build to a new 1-RM Front Squat

B.
“Sage at 20″
Complete as many rounds and reps as possible in 20 minutes of:
20 Thrusters  50/35kg
20 Pull-Ups
20 Burpees Over the Barbell

Tisdag 26/11

A.
Every 2 minutes, for 20 minutes (10 sets):
Power Clean x 1.1
(rest 10 seconds between singles, and build to today’s heavy over the course of the ten sets)

B.
3 rounds for time
3 Hang Power Cleans
2 Alternating Reverse Lunges
1 Shoulder to Overhead
Run 400 Meters

Choose the heaviest load you can successfully complete without dropping the barbell.

Onsdag 27/11

A.
Six sets of:
3-Position Snatch (high hang, mid-thigh, then from the floor)
Rest 2-3 minutes

Build over the course of the six sets.

B.
Complete as many rounds and reps as possible in 8 minutes of:
7 Overhead Squats
7 Box Jumps
7 Toes to Bar

Torsdag 28/11

TABATA

Fredag 29/11

For time (with a Partner):
2000 m Row (plank hold)
66 DB snatch (22,5/15kg)
65 Toes to bar
55 Goblet squats (16/12kg)
53 Burpees
37 Thrusters
21 Chest to bar Pull ups
37 Thrusters
53 Burpees
55 Goblet squats
65 Toes to bar
66 DB snatch
2000 m Row  (plank hold)                        Time cap 45min

Söndag 1/12

Coachens val