Veckans pass, Atletboxen v 7 2022
14/2
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5 minutes but stay warm.
Then…
Four rounds for time of:
40 Air Squats
30 Kettlebell Swings (24/16 kg)
20 Push-Ups
10 Toes to Bar
400 Meter Run
15/2
A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%
B.
Three rounds for time of:
40/30 Calories of Assault Bike
40 Double-Unders
30 Thrusters (20/15 kg)
20 Toes to Bar
16/2
A.
Every two minutes, for 6 minutes (3 sets):
Dumbbell Walking Lunge x 20 steps @ 10X0
Go heavy the final steps should not be performed without struggle.
B.
Complete as many rounds and reps as possible in 5 minutes of:
20 Double-Unders
10 Air Squats
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Dumbbell Beast-Makers
10 Box Jumps (24″/20″)
*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead
Rest 60 seconds, and then…
Complete as many rounds and reps as possible in 5 minutes of:
5 Toes to Bar
10 Push-Ups
17/2
TABATA
18/2
Team of 2
5 Rounds for time
20 Devil Press 22,5/15kg
40 Box Overs
60 Push Ups
80 Sit Ups
100 Double Unders
20/2
A.
Eight sets of:
Deadlift x 3 reps @ 80-83% of 1-RM Deadlift
Rest as needed
B.
Complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Sumo Deadlifts (32/24 kg)
15 Box Jumps (24″/20″ – jump up, step down)
10 Chest-to-Bar Pull-Ups