Veckans pass Atletboxen (27/10-2/11) 2025

Måndag 27/10

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:
Thruster (50/30kg)
Bar-Facing Burpees Over the Barbell

Tisdag 28/10

TABATA

Onsdag 29/10

A.
Three sets of:
Bench Press x 6-8 reps @ 20X0
Rest 15-20 seconds
Dynamic Push-Ups x 10-12 reps @ 10X0
Rest 3 minutes

B.
Against a 4-minute running clock, with 4-minutes rest between sets, complete four sets of the following for max reps of pull-ups:
Row 500 Meters
30 Kettlebell Swings
Max Reps of Pull-Ups

Torsdag 30/10

In teams of four, complete as many rounds as possible in 24 minutes of:
20 Burpees
20 Wall Ball Shots
20 Anchored Sit-Ups
Rest Station

Teams must rotate stations as a team, with only one team member working at each station. You cannot begin working on your next task until all team members have completed their station tasks and are ready to move one. Thus, you must work as a team, communicate effectively and motivate your teammates to keep moving throughout the 24 minutes. The teammate at the rest station must hold two dumbbells fully extended overhead. If the dumbbels are dropped from overhead, all partners must run a 300 Meter Lap together.

Fredag 31/10
Team of two

Sync EMOM for 12 minutes

M1. 20 Air Squat

M2. 20 Push ups

M3. 20 butterfly Sit ups

Directly into…….

100 Burpee Wall Balls  9/6  kg  share Anyhow

* partner at jump rope

80 DB box stepups  22,5 /15 kg

*partner hand stand hold

Söndag 2/11

Coachens val