Flens Sport & Hälsa IF

Veckans pass Atletboxen V51 (15/12-21/12) 2025

Publicerat den |

Måndag 15/12

A.
Eight sets of:
Back Squat x 2-3 reps @ 30X1
Rest 2 minutes
(These sets should all be heavy. Use rest time to stretch and mobilize your upper body.)

B.
Complete as many rounds and reps as possible in 10 minutes of:
3 Thrusters
6 Pull-Ups
12 Kettlebell Swings (32/24 kg)

 

Tisdag 16/12

A.
Five sets of:
Hang Snatch + Snatch
Rest 20 seconds
Tall Box Jumps x 1.1.1.1.1
(rest 5 seconds between jumps)
Rest 2 minutes

B.
Three rounds for time of:
400 Meter Run
15 Overhead Squats

 

Onsdag 17/12

TABATA

Torsdag 18/12

A.
Three sets of:
Front Squat x 4-6 reps @ 41X1
Rest 2 minutes
Weighted Pull-Ups x 2-3 reps @ 2110
Rest 2 minutes

B.
Five sets for times of:
15 Wall Ball Shots
15 Pull-Ups
Rest 60 seconds betwen sets

 

Fredag 19/12
Partner workout (share anyhow)
For time:

100 cal bike

8 rounds (4 each)
10 deadlift 80/55kg
3 wall walk

100 cal row

8 rounds (4 each)
10 thrusters 40/30kg
15 situps

100 burpee over bar

Söndag 21/12

Coachens val