Veckans pass Atletboxen V40 (29/10-5/10) 2025

Måndag 29/9  

“Row-meo & Juliet”
In teams of two, complete the following for time:
300 Wall Ball Shots
4000 Meter Run
5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

Tisdag 30/9  

A.
Four sets of:
Clean x 1.1.1.1
(rest 10 seconds between each single)
Rest 2-3 minutes

B.
Three sets for times of:
250 Meter Row
20 Wall Ball Shots (9/6 kg)
20 Kettlebell Swings (32/24 kg)
Rest 3 minutes

Onsdag 1/10

A.
Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 60 seconds
Kettlebell Swings x 20 reps
Rest 60 seconds
Supine Ring Rows x 10-12 reps @ 2111
Rest 60 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
20/15 Calories of Assault Bike
20-Meters of Walking Lunges

Torsdag 2/10

A.
Push Press:
*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

B.
Three rounds for time of:
10 Strict Handstand Push-Ups
20 Pull-Ups
400 Meter Run

Fredag 3/10    

Teamwod 2    share anyhow
Amrap 9 min x 4
1.
20 pull ups
20 air squats
20 deadlift.   70/45 kg
2.
20 wall balls
20 situps
20 power clean. 60/40 kg
3.
20 thrusters.  50/30 kg
20 pistol squats
20 squat cleans
4.
20 kettelbell swing. 32/24 kg
20 burpees
20 power snatch   50/30 kg

2 min rest between amraps

Söndag 5/10

Coachens val