Veckans pass Atletboxen v 48 (27/11-3/12)

Måndag 27/11     

Warm-Up 

Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side

Followed by…

Two sets of:
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Front Rack Walking Lunge x 12 reps

Then…

A.
Deadlift
*Set 1 – 8 reps @ 50%
*Set 2 – 6 reps @ 60%
*Set 3 – 4 reps @ 70%
*Set 4 – 2 reps @ 75%
*Set 5 – 2 reps @ 85%
Rest as needed

B.
Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer’s Carry (24/16 kgs)
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

Tisdag 28/11

Warm-Up 
One set of:
Run x 400 Meters
Bodyweight Walking Lunge x 20 reps
Scapular Pull-up x 10 reps
Burpee Broad Jump x 5 reps

Followed by…

Two sets of:
Yards Sprint x 30-Yards
Air Squat x 10 reps
Box Jump x 5 reps

Then…
A.
“Remember Carter”
Complete as many rounds and reps as possible in 10 minutes of:
11 Pull-Ups
14 Box Jumps (24″/20″)
19 Air Squats
60-Yard Sprint (30 down and 30 back)

B.
Three sets of:
Bulgarian Split Squats x 8-10 reps each leg @ 3011
Rest 30 seconds after each leg
Nordic Curls x 4-6 reps @ 4011
(use band assistance if needed in order to keep the hips fully extended throughout the movement)
Rest 60 Seconds
Bent-Over Double Kettlebell Rows x 8-10 reps @ 2111
(rotate palms from pronated at the bottom to supinated at the top)
Rest 60 seconds

Onsdag 29/11     

Warm-Up
One set of:
Run x 400m

Followed By…

Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Alternating Lunges x 10 reps
30 Second Nose to Wall Hold or Plank Hold

Then…

“Schmalls”
For time:
800 Meter Run

immediately followed by…

Two rounds of:
50 Burpees
40 Pull-Ups
30 Alternating Pistols
20 Kettlebell Swings (24/16 kg)
10 Strict Handstand Push-Ups

immediately followed by…

800 Meter Run

Torsdag 30/11
TABATA

TEAMWOD:      

For time (share as you like)
30 syncro lateral burpees over bar (same BB)
50 handrelease push ups
50 frontsquat
50 power clean
50 ttb/ knees to elbow/ knee raises
150 DU/ 300 SU
5o pull ups/ ring row
50 sit ups
50 back squat
50 shoulder to overhead
30 syncro lateral burpees over bar (same BB)

Söndag 3/12    

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