Flens Sport & Hälsa IF

Veckans pass Atletboxen V48 (24/11-30/11) 2025

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Måndag 24/11.
A.
Five sets of:
Barbell Push Press x 8-10 reps
Rest 45 seconds
Isometric Hold – Chin Over the Bar x 15-30 seconds
(weighted so that 20-30 seconds is a challenge)
Rest 45 seconds
Kettlebell Swings x 20-30 reps
Rest 45 seconds
B.
For time:
10 Wall Ball Shots  9/6 kg
1 Ring Dip
9 Wall Ball Shots
2 Ring Dips
8 Wall Ball Shots
3 Ring Dips
…
1 Wall Ball Shot
10 Ring Dips
Tisdag 25/11.
TABATA

Onsdag 26/11.

A.
Take 15-20 minutes and build to a heavy, but not necessarily 3-RM Deadlift

If you lose positioning or mechanics, your set is over.

B.
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups

Torsdag 27/11.

A.
Take 15-20 minutes to cycle through and practice various gymnastics elements that you need to work on – examples . . . Pistol Progressions x 4-6 reps each leg, Handstand Holds or Walks (freestanding or supported) x 60-90 seconds, L-Sits x 30-60 seconds, L-Pull-Ups, etc…

B.
Against a two-minute running clock, complete:
3 Hang Cleans
6 Shoulder to Overhead
9 Front Squats
Max Reps of Burpees

Rest 2 minutes between sets, and complete a total of five sets

Fredag 28/11.
ITOT.

    • Partner 1
    • Max calorie Row (or Bike or Ski)*

 

Partner 2

    • 9 Bar Facing Burpees
    • 11 Thrusters (40/25 kg)
    • 23 Double-Unders or 69 singel under
    • Partner switch after each rounds Double unders are completed
    • Continue until 350  total calories have been accumulated
    • Timecap 40

Söndag 30/11. 

Coachens val