Veckans pass Atletboxen V12 (18/3-24/3)

Måndag. 18/3.

A.
Three sets of:
Strict Pull-Ups x Max Reps
Rest 45 seconds
Nose-to-Wall Handstand Hold x 45-60 seconds
Rest 45 seconds
Strict Supinated-Grip Pull-Ups x Max Reps
Rest 45 seconds
Hollow Rocks or Holds x 45 seconds
Rest 45 seconds

B.
Every 8 minutes, for 32 minutes (4 sets), complete the following as quickly as possible:
Row 500 Meters
Run 400 Meters
30 Push-Ups

Tisdag. 19/3.

A.
Deadlift
*Set 1 – 8 reps
*Set 2 – 8 reps
*Set 3 – 6 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 4 reps
Rest 2 minutes

Build load every set.

B.
Complete rounds of 30, 20 and 10 reps for time of:
32/24 kg Kettlebell Swings
Shoulder to Overhead  50/30 Kg
Pull-Ups

Onsdag. 20/3

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Minutes 3-4, 9-10 & 15-16: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Minutes 5-6, 11-12 & 17-18:
Alternating Pistols x 16-20 reps
(if you’re proficient, add weight with a kettlebell)

B.
Every minute, on the minute, for 20 minutes ( 5 sets of each):
Minute 1 – Row 200/150 Meters
Minute 2 – 15 Kettlebell Swings (32/24 kg)
Minute 3 – 10 Thrusters (45/30kg)
Minute 4 – 12 Chest-to-Bar Pull-Ups

Torsdag  21/3.
TABATA.

Fredag 22/3.
”TEAM 1776”
For time (In a team of 3).
KB swings( 24/16kg).
Box Jumps
Air Squats
Push Ups.
Burpees.
Pull-Ups.
Sit Ups.
Row (cal).
Double-Unders.
Wall Balls.
Ball Slams
DB snatch ( 22,5/15kg).

As a team, complete a total of 1776 reps involving all exercises in any order.

Söndag 24/3.    
Coachens val