Veckans pass Atletboxen V24 (9/6-15/6) 2025

Måndag 9/6.  

A.
Three sets of:
Turkish Get-Ups x 6 reps (3 each arm)
Rest 45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 45 seconds
Bulgarian Goat Bag Swings x 10 reps @ 3011
Rest 45 seconds
Prone Plank Hold x 60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12minutes of:
10 Stationary Dips
10 Push-Ups
20 Kettlebell Swings

Tisdag 10/6.

A.
“CrossFit Games Open Workout 17.4”
Complete as many rounds and reps as possible in 25 minutes of:
55 Deadlifts (100/70kg)
55 Wall Ball Shots
55 Calorie Row
55 Handstand Push-Ups

B.
Spend 10 minutes of light movement on the Assault Bike, Row ,skierg

Onsdag 11/6.
TABATA.

Torsdag 12/6.      
A.

Back Squat
*Set 1 – 6 reps
*Set 2 – 8 reps
*Set 3 – 10 reps
*Set 4 – 8 reps
*Set 5 – 6 reps
(Use the same load for all 5 sets.)
Rest 60 seconds
Banded Face Pulls x 12-15 reps @ 2111
Rest 60 seconds

B.
For time:
40/30 Calories of Assault Bike
20 Dumbbell Thrusters
40/30 Calories of Assault Bike

Fredag 13/6.   

In teams of two  AMRAP 40 min  (RX 60/40kg)
you go i go
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk.    /    After each partner has done twelw rounds run 400m together and so on.

Lördag 14/6.    

”hyrox workout ”
4x for time 5’ – 1’ rest
A).
400m erg
30 Wall ball
14 burpee broad jump
20 sit ups

B).
300m run
16 box jump
18 sb squat
10 push up

C).
(2 rounds)
20 KB swings
10 push press
20 sit ups
10 thrusters

D) (2 rounds)
12 renegade row
20 front rack alt lunges
15 v-ups
30” hollow hold

Söndag 15/6. 
Coachens val