Veckans pass Atletboxen V50 (8/12-14/12) 2025

Måndag 8/12

A.
Four sets of:
Shoulder Press x 3-5 reps @ 20X1
Rest 90 seconds
Strict Toes to Bar x 6-10 reps @ 2110
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
12 Pull-Ups
12 Thrusters
30 Double-Unders

Tisdag 9/12

Four sets of:
Dumbbell Walking Lunges x 20 steps @ 1010
Rest 45 seconds
Single-Arm Dumbbell Row x 10 reps each arm @ 2111
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20Alternating Dumbbell Snatches
15 Push-Ups

Onsdag 10/10

In teams of two, complete:
100 Pull-Ups
400 Meter Farmer’s Carry (heavy, swap weights as often as needed)
100 Wall Ball shots
400 Meter Farmer’s Carry
100 Burpee Box Jump-Overs
400 Meter Farmer’s Carry

Torsdag 11/12

A.
Deadlift
Set 1 – 3 reps
Set 2 – 2 reps
Set 3 – 1 rep
Set 4 – 3 reps
Set 5 – 2 reps
Set 6 – 1 rep
Rest 2  minutes between sets

B.
Every minute, on the minute, for 10 minutes:
3 Deadlifts @ 80-85% of today’s heavy single
5 Burpees Over the Barbell

Fredag 12/12  

ITOT  Amrap 40 minutes        Rx 60 /40 kg

Athlete A

12 deadlift

9 hpc

6 stoh

Athlete B

15/12 cal Row

Söndag 13/12

Coachens val