Veckans pass, Atletboxen v 24 2019

v 24

10 juni

A.

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

Back Squat x 2 reps

*Sets 1-4 – 2 reps @ 88-94%

*Set 5 – Max Reps @ 90%

B.

Three rounds for time of:

10 Chest-to-Bar Pull-Ups

15 Box Jump-Overs

20 Wall Ball Shots (6/9 kg)

11 juni

A.

Six sets of:

Push Press x 2-3 reps

Rest 2 minutes

Build to today’s heavy 2-3 reps.

B.

Against a 4-minute running clock, complete as many reps as possible of:

400 Meter Run

50 Double-Unders

Max Reps of Push Press (52/34 kg)

Rest 2 minutes between sets, and complete a total of three sets.

12 juni

A.

Every 2 minutes, for 20 minutes (10 sets):

Hang Clean + Clean

Build over the course of the 10 sets to today’s heavy complex.

B.

Every 90 seconds, for 15 minutes (5 sets of each):

Station 1 – 5 Hang Squat Cleans

Station 2 – 18/12 Calories of Assault Bike or Rowing

Pick a weight for the squat cleans that will challenge you, but that you will be able to perform with good mechanics throughout the duration of the workout.

13 juni

Tabata

14 juni

“Get A Grip”

Teams of two must complete 100 repetitions of the following complex:

1 Deadlift

1 Squat Clean

1 Front Squat

1 Push Press

1 Push Jerk

The weight (43 kg for men, 29,5 kg for women) cannot touch the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.

15 juni

A.

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (43/29,5 kg)

Pull-Ups

immediately followed by…

800 Meter Run

B.

Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets