Veckans Pass Atletboxen V49 (1/12-7/12) 2025

Måndag 1/12.
In teams of two, with one partner working at a time, partners alternate rounds to complete as many rounds and reps as possible in 40 minutes of: If you dont want to rest its possible to be alone also
5 Push-Ups
10 Kettlebell Swings
15 Air Squats
200 Meter Run
Tisdag 2/12.

A.
Five sets of:
Kettlebell Swings x 20 reps
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps @ 20X1
Rest 30 seconds
Ring Rows x 8-10 reps @ 2111
Rest 30 seconds

B.
For max reps/calories:
2 Minutes of Assault Bike (for calories)
Rest 2 Minutes
2 Minutes of Burpee Box Jump
Rest 2 minutes
2 Minutes of Rowing (for calories)
Rest 2 minutes
2 Minutes of Jumping Lunges or Alternating Reverse Lunges

Onsdag 3/12. 
TABATA.
Torsdag 4/12.

A.
Five sets of:
Deadlift x 4-6 reps @ 21X1
Rest 20 seconds
Ring Push-Ups x max reps @ 1111
(terminate the set once you’re no longer able to maintain the prescribed tempo)
Rest 2 minutes

B.
Five rounds for time of:
Run 400 Meters
20 Wall Ball Shots

Fredag 5/12
ITOT    Amrap 40 minutes

1 ROUND EACH
12 THRUSTERS
12 PULL UPS

2 ROUNDS EACH
10 PUSH JERKS
10 LAT BURPEES

3 ROUNDS EACH
8 FRONT SQUATS
8 HSPU

Söndag 7/12.  
Coachens val