Flens Sport & Hälsa IF

Veckan pass Atletboxen V47 2022

Publicerat den |

Vecka 47

21/11

Lift:

Every 2:00 x 6

Back squat

6-6-5-5-5-5 reps

Workout:

2:00 on. 2:00 off x5

6 Burpee over the bar

3 Power clean 80/50kg

6 Burpee over the bar

2 Squat clean 80/50kg

Max burpee over the bar

22/11

Lift:

Every 2.00 x 5

Push jerk

5-5-5-4-3 reps

Workout:

8 rounds:

12/10  Cal Row

8 Toes to bar

4 Push jerk 60/40kg

23/11

TABATA

24/11

 

Workout:

AMRAP 12:

32 Double unders

12 Dumbbell snatch 22,5/15kg

8 Box step upp 22,5/15kg

Rest 2min

Workout

AMRAP 12:

200m Run

12 Dumbbell hang clean & jerk 22,5/15kg

12 Dumbbell squat 22,5/15kg

25/11

Partner workout:

For time:

400m run as a pair

8 Rounds (relay)

12 Thrusters 40/30kg

12 Pull up

800m run as a pair

8 Rounds (relay)

6 Devils pres 22,5/15kg

16 Wall ball 9/6kg

400m run as a pair

TC 35min

27/11

Coachens val