Veckans pass Atletboxen V 4 (19/1-25/1) 2025

Måndag 19/1  

A.
Five sets of:
Back Squat x 2-3 reps @ 30X1
Rest 15-20 seconds
Strict Supinated-Grip Pull-Ups x 10-12 reps
Rest 3 minutes

B.
Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:
Row 250 Meters
Squat Cleans  60/40 kg

Tisdag 20/1

A.
Four sets of:
Shoulder Press x 3-5 reps @ 21X1
Rest 2-3 minutes – working on lower body mobility during rest periods

B.
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
12 Toes to Bar

Onsdag 21/1  

A.
Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Wall Climbs x 2-4 reps
Rest 45 seconds
Wall Ball Shots x 10-15 reps
Rest 45 seconds

B.
Three sets of:
50/35 Calories of Assault Bike
100-Meter Farmer’s Carry
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes

Torsdag 22/1

A.
Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps each @ 2111
Rest 30 seconds

B.
Rounds of 15, 12 and 9 reps for time of:
Dumbbell Thruster
Burpee to Target

Fredag 23/1  

In team of two, against a 12 minute clock, perform as many calories as possible of:

150 wallballs
50 devils press 22,5/15kg
Max cal bike in the remaning time

rest 3 minutes

Against a 12 minute clock, perform as many reps as possible of:

800 meter run (together)
100 DB push press 22,5/15kg
Max Sit-Ups in remaining time.

Rest 3 minutes, then…

Against a 12 minute clock, perform as many reps as possible of:
150 Push-Ups
80 Cal Ass Bike
Max DB Burpee Deadlifts 22,5/15kg in the remaining time.

Split all reps (aside from the run) however

Söndag 25/1.  

Choachens Val