Veckans pass Atletboxen V22 (27/5-2/6) 2024

Måndag 27/5.

A.
Back Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 10 reps @ 70-80%
Rest 2 minutes between sets.

B.
Every minute, on the minute, for 8:minutes
6 Thrusters (50/35 Kg)
6 Burpees Over the Barbell

If you fail to complete your round within the 60 seconds, continue and finish it in the following 60 second period, then wait until the top of the next minute to jump back in on schedule.

Tisdag 28/5

A.
Every 2 minutes, for 20 minutes (10 sets):
High Hang Snatch + Hang Snatch + Snatch

Build over the course of the 10 sets to something heavy for today.

B.
Three sets for max calories/reps of:
60 seconds of Assault Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs
Rest 60 seconds

Onsdag 29/5

A.
Every 2 minutes, for 10 minutes (5 sets):
20-22 Walking Lunges (32/24 kg KBs in each hand)

B.

Every 3 minutes, for 15 minutes (5 sets):
Bench Press x 3-5 reps

Goal is to establish today’s 5-RM.

C.
Three sets of:
Single-Arm DB Row x 8-10 reps each @ 2111
Rest 45 seconds
Hollow Holds/Rocks x 60 seconds
Rest 45 seconds

Torsdag 30/5

A.
Complete as many rounds and reps as possible in 6 minutes of:
10 Pull-Ups
15 Push Press (50/35 Kg)
20 Kettlebell Swings (24/16 kg)

Rest 4 minutes, and when the clock reaches 10:00 complete the following…

B.
Complete as many reps as possible in 6 minutes of:
Row 1000 Meters
Max Reps of Burpees Over the Erg

Rest 4 minutes, and when the clock reaches 20:00 complete the following…

C.
Complete as many reps as possible in 6 minutes of:
Run 600Meters
20 Toes to Bar
Max Reps of Push-Ups

Fredag 31/5.
”Teamwod” 2 pers.

2 rounds for time:
12-Burpees.
12-Thrusters (50/35kg).
12-Burpees.
12-Power Snatch.
12-Burpees.
12-Push Jerks.
12-Burpees.
12-Hang Squat Cleans.
12-Burpees.
12-Overhead Squats.

Each person must complete each movement before you move to next movement.

Söndag 2/6.  
Coachens val