Veckans pass. Atletboxen v 23 2020
1/6
A.
Every 2 minutes, for 16 minutes (8 sets) of:
Tempo Front Squat x 3 reps @ 31X1
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
Three rounds for time of:
400 Meter Run
15 Hang Squat Cleans (52/34 kg)
15 Pull-Ups
2/6
A.
Every 2 minutes, for 10 minutes (5 sets) of:
Bench Press x 3 reps @ 21X1
Rest 45-60 seconds
Take 5-10 minutes to build to 75% of your 1-RM, and perform all 5 sets at 75% of your 1-RM. Focus on a controlled eccentric, pause for 1 second at the chest, and then drive the bar up with as much speed as possible.
B.
“Desire”
For max reps:
5 Minutes of Burpee Box Jump-Overs
3/6
A.
Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups
Rest 5 minutes, and when the running clock reaches 20:00…
B.
Complete as many rounds and reps as possible in 15 minutes of:
20/15 Calories of Assault Bike
40 Push-Ups
20 Wall Ball Shots (9/6 kg)
4/6
Tabata
5/6
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you can.
Mission:
Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.
Movements:
Thrusters (20/15 kg)
KB Swings (24/16 kg)
Wall Ball (9/6 kg)
Box Jumps
7/6
Every minute, on the minute, for 30 minutes (6 sets) of:
Minute 1 – 8 Deadlifts @ 70% of 1-RM
Minute 2 – 16 Walking Lunges with Farmer’s Carry (32/24 kg KBs)
Minute 3 – 6 Pull-ups
Minute 4 – 12 Push-ups
Minute 5 – 40 Seconds of Plank