Veckans pass, Atletboxen v 33

V 33

12 augusti

Every 6 minutes, for 30 minutes (5 sets):
25/18 Calories of Assault Bike (row)
15 Burpee Box Jump-Overs
200 Meter Run
20 Single-Arm DB Overhead Walking Lunges (25/15 kg – 10 steps each side)

 

13 augusti

A.
Every 2 minutes, for 6 minutes (3 sets):
High Hang Snatch x 1 rep @ 55-65%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Hang Snatch x 1 rep @ 65-75%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
3-Position Snatch @ 75-80%
(high hang, mid-thigh, and then 2″ Below the Knee)

Followed by…

Every 2 minutes, for 6 minutes (3 sets):
Snatch x 1 rep @ 85-90%

B.
Complete as many rounds and reps as possible in 6 minutes of:
6 Snatches (61/43 kg)
9 Overhead Squats (61/43 kg)
12 Chest-to-Bar Pull-Ups

 

14 augusti

Three sets of:
Dumbbell Shoulder Press x 8 reps @ 2111
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Dumbbell Skull Crushers x 10-12 reps @ 2011
Rest 45 seconds
Strict Toes to Bar x 6-8 reps @ 2110
Rest 45 seconds

B.
Four rounds for time of:
50 Double-Unders
40 Push-Ups
30 Kettlebell Swings (32/24 kg)

 

15 augusti

A.
Every 3 minutes, for 15 minutes (5 sets):
Front Squat x 2 reps @ 90% or more of 1-RM

B.
“Karen”
For time:
150 Wall Ball Shots (9/6 kg)

 

16 augusti

In team of two. For each of the following, partners will alternate complete rounds, and work through as many rounds and reps as possible in 10 minutes:

8 Deadlifts (102/70 kg)
8 Chest-to-Bar Pull-Ups

Rest 4 minutes, and then…

8 Burpee Box Jump-Overs
8 Ring Dips

Rest 4 minutes, and then…

8 Ground to Overhead (61/43 kg)
8 Toes to Bar

 

18 augusti

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 16 minutes (4 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 Strict Handstand Push-Ups
Minute 3 – 15 Box Jump-Overs
Minute 4 – 30-Second Front Leaning Rest on Rings