Veckan pass Atletboxen v 23 2022

Vecka 23

7/6

A.

Every 3 minutes, for 12 minutes (4 sets):

Bench Press x 6-8 reps @ 20X1

B.

Every minute, on the minute, for 20 minutes (4 sets of each):

Minute 1 – 20/15 Calories of Assault Bike

Minute 2 – 12-15 Toes to Bar

Minute 3 – 10-12 Stationary or Ring Dips @ 1111

Minute 4 – 15-20 Push-Ups

Minute 5 – Rest

8/6

A.

Every 2 minutes, for 24 minutes (12 sets):

Snatch x 1 rep

*Start at approximately 60-65% and build to a new 1-RM Snatch.

B.

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

4 Wall Walks

12 Alternating Dumbbell Snatches (50/35 lbs)

9/6

TABATA

10/6

Partner Workout

For time: Split anyhow
100 Cal Row
50 Power Snatch 40/30kg
30 Chest to bar pull up
75 Cal Row
50 Overhead squats 40/30kg
30 Chest to bar pull up
50 Cal Row
50 Thrusters 40/30kg
30 Chest to bar pull up
25 Cal Row
50 Push press 40/30kg
30 Chest to bar pull up

Time cap 35min

12/6

Partner workout

10 rounds
12/9 Cal row
6 Power snatch 40/30kg

8 rounds
12/9 Cal row
6 Clean & jerk 50/35kg

6 rounds
200m run
6 Thruster 60/40kg

Time cap 35min

This workout is to be done as a relay one partner complete a full round while the other rests