Veckans pass, Atletboxen v 6 2022

7/2

“Schmalls”

For time:

800 Meter Run

immediately followed by…

Two rounds of:

50 Burpees

40 Pull-Ups

30 Alternating Pistols

20 Kettlebell Swings (24/16 kg)

10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

8/2

TABATA

9/2

A.

Every 2 minutes, for 6 minutes (3 sets):

2 Clean Lift-Offs + Power Clean + Jerk @ 70-80%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

1 Clean Lift-Off + Clean + Jerk @ 75-85%

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Clean & Jerk @ 85-90%

B.

Ten rounds for time:

30 Double-Unders

3 Ground to Overhead (135/95 lbs)

10/2

A.

Build to today’s 1-RM Tempo Front Squat @ 32X1

Followed by…

One set of:

Front Squat x Max Reps @ today’s 1-RM Tempo Front Squat

(perform these without any tempo prescription)

B.

Complete as many rounds and reps as possible in 12 minutes of:

12 Front-Racked Kettlebell Front Squats (24/16 kg KBs)

9 Toes to Bar

6 Burpees

11/2

Team of 2

3 Rounds for time

99 Wall balls

66 Cal row

33 Pull-Ups

13/2

A.

Every 2:30 Minutes, for 10 Minutes (4 sets) of:

Banded Deadlifts x 10 reps @ 40-45% of 1-RM

Stand with the bar as fast as you can. Lower the bar to a dead-stop and repeat for all reps.

The band tensions should add about 25% of your 1-RM Deadlift tension at lockout.

B.

Every 4 minutes, for 20 minutes (5 sets) for times:

24/18 Calories of Assault Bike

12 Kettlebell Deadlifts (32/24 kg)

12 Kettlebell Walking Lunges (32/24 kg)