Flens Sport & Hälsa IF

Veckans pass Atletboxen V 43 (20/10-26/10) 2025

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Måndag 20/10             
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 90 seconds

B.
Four sets for max reps of air squats against a 3 minute running clock, with 2 minutes of rest between sets:
Row 250 / 200 Meters
Air Squats

Tisdag 21/10

TABATA

Onsdag 22/10

A.
Four sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2010
Rest 45 seconds
Russian Step-Ups with Dumbbells x 8-10 reps each leg @ 20X0
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 12 minutes of:
10 Push-Ups
10 Toes to Bar
100 Meter Run

 

Torsdag 23/10  

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:
40/25 Calories of Assault Bike
100-Meter Farmer’s Carry
Rest 3 minutes

Fredag 24/10              

Team of two. Amrap 40 minutes   

Split anyhow
💯 cal bike

10 rounds:
10 deadlift 80/50kg
15 wall ball

50 team  thrusters  80/50 kg

10 rounds:
10 DB snatch 22,5/15 kg
10 pull ups

50 devils press 22,5/15kg


Söndag 26/10

Coachens val