Veckans pass, Atletboxen v 17 2021
26/4
A.
Take 20 minutes to build to today’s 1-RM Front Squat
B.
Three rounds for time of:
Run 400 Meters
8 Front Squats
(Barbell originates from the ground – no racks. Recommended weights are between 75-80% of your 1-RM Front Squat.)
27/4
Utomhustabata
28/4
A.
“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…
Rounds of 21, 15 and 9 reps of:
Thrusters (43/30 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.
29/4
A
Every minute, on the minute, for 15 minutes (3 sets of):
Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111
Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111
Station 3: 16-20 Alternating Dumbbell Snatches
Station 4: 16-20 Kettlebell Swings
Station 5: 45 seconds of Prone Plank from Elbows
B
Complete as many rounds and reps possible in 15 minutes of:
200 Meter Run
20 Dumbbell Push Press
10 Alternating Reverse Lunges with DB Farmer’s Carry
5 Burpee Dumbbell Deadlifts
30/4
A.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Thrusters (70/47,5 kg)
9 Strict Pull-Ups
Rest until the running clock reaches 20:00, and then…
B.
In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
9 Calories of Rowing
9 Burpee Box Jump-Overs
9 Push Press (70/47,5 kg)
2/5
For time:
200 Meter Run
When the clock reaches 2.00, complete the following…
Three rounds for time of:
10 Deadlifts
8 Hang Cleans
6 Thrusters
Time Cap = 5 minutes
When the clock reaches 7.00, complete the following…
For time:
200 Meter Run
When the clock reaches 9.00, complete the following…
Three rounds for time of:
10 Front Squats
8 Shoulder to Overhead
6 Overhead Alternating Lunges
Time Cap = 5 minutes
When the clock reaches 14.00, complete the following…
For time:
200 Meter Run
When the clock reaches 16.00, complete the following…
Every minute, on the minute, for 12 minutes (3 sets of):
Station 1 – 30 seconds of Front Leaning Rest
Station 2 – 30 seconds of Biceps Curls
Station 3 – 30 seconds of Triceps Extensions