Veckans pass, Atletboxen v 3 2020
13/1
- Every 4 minutes, for 24 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
B.
Three rounds for time of:
20 Pull-Ups
40 Kettlebell Swings (24/16 kg)
14/1
Every 10 minutes, for 30 minutes (3 sets) for times:
500 Meter Row
12 Strict Handstand Push-Ups
20/15 Calories of Assault Bike
20 Alternating Pistols
400 Meter Run
15/1
- Five sets of:
Snatch x 1.1.1
(rest 5-7 seconds between singles)
Rest 2 minutes between sets
B.
In teams of two, partners alternate complete rounds until they have finished 5 sets each of:
5 Overhead Squats*
10 Kettlebell Swings (32/24 kg)
20 Double-Unders
*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.
16/1
Tabata
17/1
In team of two, athletes do full round before changing
A.
Complete as many rounds and reps as possible in 10 minutes of:
15 Box Jumps
15 Push Presses (43/29.5 kg)
Rest 2 minutes, and when the running clock reaches 12.00…
B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Devil’s Presses (22.5/15 kg DBs)
15 Air Squats
Rest 2 minutes, and when the running clock reaches 24:00…
C.
Complete as many rounds and reps as possible in 10 minutes of:
10 Pull-Ups
15 Push-Ups
19/1
Tema: Pressar