Veckans pass Atletboxen v17 2023 24/4-30/4)
Måndag 24/4
A.
Five sets of:
2-4 Strict Tempo Ring Dips @ 4011
immediately followed by…
20-30 second Ring Support Hold
Rest 30 seconds
Copenhagen Side Plank x 30-40 seconds each side
(accumulate the time if necessary)
Rest 30-60 seconds
B.
Five rounds for time:
30 Double-Unders
15 Push-Ups
3 Wall Walks
Tisdag 25/4
PERFORMANCE & FITNESS
A.
Every 7 minutes, for 35 minutes (5 sets) for times:
20/15 Calories of Assault Bike
400 Meter Run
20 Push Presses (115/75 lbs)
Your pace for this effort should be aggressive and challenging to maintain each set. We’re looking for consistent times across all five sets, so you’ll need to hold something back on the first couple of sets and ramp up your RPE to give full effort to make your desired paces the last two sets. Athletes should have at least 90 seconds of rest between sets, and preferably more than two minutes. If you find yourself falling behind those goals, please adjust the distances or repetitions to maintain the intended stimulus.
Onsdag 26/4
A.
Every 90 seconds, for 12 minutes (8 sets) of:
Front Squat x 1 rep @ 90%
B.
Complete as many reps as possible in 7 minutes of:
1 Front Squat (135/95 lbs)
2 Pull-Ups
3 Front Squat
4 Pull-Ups
5 Front Squat
6 Pull-Ups
…and so on, following the pattern.
Torsdag 27/4
Tabata
Fredag 28/4
Teamwod
For time:
800m run as a pair
80 DB SNATCH
80 BOX STEP OVER
800M RUN AS A PAIR
60 DB CLEAN N JERK
60 OH LOUNGE
800M RUS AS A PAIR
40 DEVILPRESS 22,5/15
40 WALL WALK
Söndag 30/4
Coachens val