Flens Sport & Hälsa IF

Veckans pass, Atletboxen v 46 2021

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Strength

Strict Press 5×5 rep

Note: rest 2-3 min between each set.

Workout

For time:

15 power cleans 60/40 kg

30/22 cal assault bike

20 toes to bar

Rest 3 min

150 Wall balls 9/6kg

Every time you break up the wall balls, Do

5 Burpees

16/11

TABATA

17/11

Gymnastic workout

EMOM 8 min:

1-6 reps for quality of:

Bar MU / C2B / pullups (based on skill level)

 

Workout

3 rounds for time:

18 dumbbell snatches 22,5/15 kg

6 m handstand walk/ 1 wall walk

12 dumbbell snatches 25/17,5 kg

6 m handstand walk / 1 wall walk

6 dumbbell snatches 30/22,5 kg

6 m handstand walk / 1 wall walk

Timecap: 27 min

 

18/11

Weightlifting

Every 2 min x 5, perform:

2 squat snatches @ 80% of 1 RM snatch

Note: drop the barbell between each rep.

Strength

Back squat 3×5 rep

Note: rest 2-3 min between each set.

Workout

60 m dumbbell overhead walking lunges 22,5/15 kg (one DB)

50 dumbbell box step ups 22,5/15 kg (one DB)

50 Push presses 42,5/30 kg

10 wall walk

Timecap: 10 min

19/11

Team workout (2&2)

16 rounds (you go – i go):

7 deadlifts 120/85 kg

200m run

15 pullups

Timecap: 37 min

 

21/11

Strength

Elevated backward lunges 4×6 (3 on each leg) @ 67,5% of 1 RM back squat

Note: stand on a 10 kg plate with a barbell on your back and perform your backward lunges.

Workout

“The Seven”

7 Rounds For Time

7 Handstand Push-Ups

7 Thrusters (135/95 lb)

7 Knees-to-Elbows

7 Deadlifts (245/165 lb)

7 Burpees

7 Kettlebell Swings (2/1.5 pood)

7 Pull-Ups