Veckans pass Atletboxen V47 (17/11-23/11) 2025

Måndag 17/11 

A.
Four sets of:
Front Squat x 3-5 reps @ 30X1   Rest two minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (60/40 kg)
15 Burpees

Tisdag 18/11  

A.
Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes

B.
Four rounds for time of:
10 Hang Squat Snatches
20 Box Jump-Overs

Onsdag 19/11 

TABATA

Torsdag 20/11

A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds

B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar

Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps

Fredag 21/11

Team of 2:
Min 0-6 AMRAP (split anyhow)
6 Power cleans  40/25kg
6 Reversed lunges  40/25kg
6 Shoulder to overhead  40/25kg

Min 7-12 AMRAP (split anyhow)
12 KB Swing  24/16kg
12 Toes to bar

Min 13-18 AMRAP (split anyhow)
Ground to overhead  40/25kg

When the clock hits 19:00 perform:

6 Rounds – IGYG (3 each)
16 Wallballs 9/6kg
12 Bar facing burpee over  bar
8 Thrusters  40/25kg

Söndag 23/11

Coachens val