Veckans pass Atletboxen V 45 2023 (6/11-12/11)

Måndag 6/11
A

Every 2 minutes, for 24 minutes (3 sets) of:
Station 1 – Romanian Deadlift x 8-10 reps @ 40X1
Station 2 – Dumbbell Alternating Reverse Lunges x 10 reps each leg
Station 3 – Banded Palloff Hold x 45 seconds each side
Station 4 – 4-Count Squat Compression x 8-10 reps @ 2222

B.
Complete rounds of 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:
Kettlebell Swings
Goblet Squats
V-Ups

Tisdag 7/11
TABATA

Onsdag 8/11

Warm-Up 
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps

Followed by…

Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead Bugs x 30 seconds

Then…

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Sets 4-6 – 2 reps @ 75-80%

B.

Complete as many rounds and reps as possible in 10 minutes of:
10 Box Jump
10 Pull-Ups
10 Alternating Reverse Lunges (50/35 lb DBs)

Torsdag 9/11

A.
Every 3:00, for 15 minutes (5 sets) of:
Back Squat

*Set 1 – 6 reps @ 70% of 1-RM
*Set 2 – 6 reps @ 80%
*Set 3 – 3 reps @ 90%
*Set 4 – 2 reps @ 95%
*Set 5 – Max Reps @ 85%
(allow only one full breath cycle at the top of each rep)

B.
“The Ram”
For time:
75 Wall Ball Shots (20/14 lbs)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots

Fredag 10/11
partner workout  

In a 40:00 window:
400m run as a pair
2 rounds (shared reps)
40 dumbbell snatch 22,5/15kg
30 boxjump

400m run as a pair
2 rounds (shared reps)
40 toes to bar
30 burpee box over

In the remaining time, AMRAP:
200m run as a pair
2 rounds (relay):
4 devils press 2×22,5/15kg.
8 dumbbell squat 2×22,5/15kg

Söndag 11/11

Coachens val