Veckans pass, Atletboxen v.18 2019

29/4

A.

Every 2 minutes, for 16 minutes (8 sets):

Power Clean + Power Jerk

Build over the course of the 8 sets to today’s heavy.

B.

“Grace”

For time:

30 Ground to Overhead (60/42,5kg)

30/4

A.

Five sets of:

Bench Press or Floor press x 2-4 reps @ 20X1

Rest 90 seconds

Rower Roll-Outs x 6-8 reps @ 3020

Rest 90 seconds

B.

Three rounds for time of:

400 Meter Run

20 Toes to Bar

20 Ring Dips

⅕

A.

Every 3 minutes, for 15 minutes (5 sets) of:

Back Squat x 4 reps

*Sets 1-4 – 4 reps @ 78-85%

*Set 5 – Max Reps @ 82-85%

B.

Complete as many rounds and reps as possible in 10 minutes of:

5 Burpee Pull-Ups

10 Alternating Single-Arm Dumbbell Snatches (22,5/15kg)

20 Wall Ball Shots (9/6kg)

⅖ TABATA

⅗

A.

Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – 4-8 Ring Muscle-Ups

Station 2 – 15-22 meter Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)

B.

Two sets for times of:

30/25 Calories of Assault Bike or Rowing

20 Burpee Box Jump-Overs (75/60cm)

Rest 6 minutes

You have a long rest period for this workout, but the expectation is that it will be a 100% effort sprint when you’re working.

5/5

In teams of four, complete three rounds each of:

Row 500 Meters

30 Thrusters (35/25kg)

20 Pull-Ups

Teams get only one work station per exercise and one “rest” station. Athletes may not advance to the next work station until their preceeding teammates have completed their work at that station.