Flens Sport & Hälsa IF

Veckans pass Atletboxen v23 2023 (5/6/-11/6)

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Måndag 5/6

 


  1.  Four sets of:
    Dumbbell Shoulder Press x 8 reps
    Rest 15-20 seconds
    Barbell Skull Crushers x 10-12 reps
    Rest 30 seconds
    El Pigeon Stretch x 60 seconds each side
    https://youtu.be/LyH0ygsgQBU
     Rest 30 seconds
  2. Against a 4-minute running clock….
    400 Meter Run
    12 Dumbbell Box Step-Overs (50/35 lb DBs)
    Max Reps of Wall Walks

Rest 2 minutes and repeat for a total of three (3) sets.

 

 

Tisdag 6/6


  1.  Two sets of:
    Perform 30 seconds on each side of the following movements…
    *Station 1 – Banded Palloff Hold
    *Station 2 – Banded Lateral Monster Walk
    *Station 3 – Single-Leg Glute Bridge Hold
    *Station 4 – Side Plank Hold
    *Station 5 – Dynamic Bulgarian Split Squat Jumps

Move through this with as little rest between movements as possible. It should take between 12-15 minutes in total.

  1. Four rounds for time of:
    60 Double-Unders
    30 Calories of Rowing
    10 Deadlifts (275/185 lbs)

 

onsdag 7/6

 


  1. “The Eagle”
    Eight rounds for max load of:
    8 Kettlebell Front Squats
    20-Meter Kettlebell Farmer’s Carry

This is a test from the legendary Dan John, and is something that we will come back to. Your goal is to pick the heaviest kettlebells you think you can handle without putting down for the duration of the 8 rounds. You will perform 8 front squats, then immediately drop the kettlebells to your sides and walk 20 meters. You’ll repeat this 8 times – 64 total squats and 160-meters of farmer’s carry.

  1. Three sets of:
    Bulgarian Split Squats x 8 reps each leg @ 3111
    Rest while partner works
    Single-Arm Dumbbell Row x 8 reps each arm @ 2111
    Rest while partner work

Torsdag 8/6

Tabata

    

Fredag 9/6

 

In teams of two, complete eight (8) rounds each of:
Station 1 – 15/10 Calories of Assault Bike
Station 2 – Barbell Complex** Barbell Complex:
4 Power Cleans (135/95 lbs)
6 Alternating Reverse Lunges (135/95 lbs)
8 Shoulder to Overhead (135/95 lbs)

Each partner must complete each station 8 times. You must rotate stations as a team – so one partner will always be on the bike and one on the barbell

 

Söndag 11/6

Coachens val