Veckans pass Atletboxen V 4 (20/1-26/1) 2025

Måndag 20/1

A.
Four sets of:
Romanian Deadlift x 6-8 reps @ 3011
Rest 30 seconds
Russian Step-Ups x 8-10 reps each leg
Rest 30 seconds
Turkish Get-Ups x 2 reps each arm
Rest 30 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
3 Dumbbell Man-Makers
6 Box Jump Overs

Tisdag 21/1

A.
Three sets, not for time, of:
20 kettelbell swings
Bottom’s Up Kettlebell Walk x 40 m each arm
Goblet Squat x 3-5 reps @ 3311

B.
In teams of two, alternating  to complete as many rounds as possible in 20 minutes of:
Partner 1: 250 Meter Row
Partner 2: Farmer’s Carry x 100 meters
then  switch

C.
Optional Finisher
For time:
500 Meter Row

Onsdag 22/1

A.
Four sets of:
Deadlift x 4-6 reps
Rest 2 minutes
Dumbbell Shoulder Press x 4-6 reps
(establish today’s 5-RM)
Rest 2 minutes

B.
For time:
Row 1000 Meters
150 Double-Unders / 450 Singel-unders or 150 pengus
30 Strict Handstand Push-Ups

Torsdag 23/1

A.
Every 90 seconds, for 15 minutes (10 sets):
Power Clean x 2 reps

Build to today’s heavy-ish double.

B.
For time:
Run 400 Meters
15 Power Cleans  (RX 65 /42,5 Kg)
Run 400 Meters
10 Power Cleans
Run 400 Meters
5 Power Cleans

Fredag 24/1

Team of  2 :   AMRAP 40min
1500 m row
120 deadlift
100 db snatch
80 thrusters
60 squat cleans
40 t2b
20 wall climbs

* Every change 3 sync burpees

Söndag 26/1

Coachens val