Veckans pass Atletboxen V 17 (21-27/4) 2025

Måndag 21/4.

A.
Three sets of:
Back Squat x 10 reps @ 20X1
Rest 90 seconds
Supine Medicine Ball Leg Curls x 12 reps @ 2010
Rest 90 seconds
Reverse Snow Angels x 20 reps @ 3030
Rest 90 seconds

B.
Complete as many rounds and reps as possible in 15 minutes of:
10 pull-ups
20 Wall Ball Shots
30 Kettlebell Swings

Tisdag 22/4.

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Death March x 20 reps
Station 2 – Turkish Get-Ups x 6 reps (3 each side)
Station 3 – Side Plank x 45 seconds each side

B.
For time:
Row 1000 Meters
60 Walking Lunges with Kettlebell Farmer’s Carry
30/15 Calories of Assault Bike

Onsdag 23/4.
TABATA

Torsdag 24/4.

A.
Every two minutes, for 20 minutes (10 sets):
Hang Snatch + Snatch + Overhead Squat

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Power Snatches  (65/40 kg)
10 Burpee Box Jump-Overs

Fredag 25/4.

Teamwod

3500/2750kg Back Squats
Run 400m together
75 pull-ups
75 Burpee boxjumps
75 Highfive sit-ups
75 Wallballs (9/6kg)
Run 400m together
2500/1750kg S2O
Timecap: 40min

Lördag 26/4.
”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 27/4. 
Coachens val