Veckans pass Atletboxen 16/9-22/9 2024

Måndag 16/9.

A.
Every 3 minutes, for 18 minutes (6 sets) of:
5 Deadlifts @ 75-80%
10 Tall Box Jumps
(jump up, step down with support)

B.
Complete as many rounds and reps as possible in 10 minutes of:
10 Power Cleans (70/50 kg)
10 Burpees Over the Barbell
10 Chest to Bar Pull-Ups

Tisdag 17/9.

A.
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Bent-Over Barbell Rows x 6-8 reps @ 2111
Station 2 – Jumping Squats x 6-8 reps
Station 3 – Side Planks x 30 seconds each side

B.
Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups

Onsdag 18/9.

A.
Every 2 minutes, for 20 minutes (5 sets) of:
Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg @ 20X1
Station 2 – 60 seconds of Strict Handstand Push-Ups for max reps

B.
Four rounds for time of:
10 Toes to Bar
15 Box Jumps
20 Wall Ball Shots

Torsdag 19/9.
TABATA.

Fredag 20/9.
In teams of two

400 m run together

100 pushups  partner holds Hollow hold

100 wall balls partner holds Plank

100 box jump partner holds bottom of squat position

800 m run together    /   Time cap 45 minutes

Söndag 22/9. 
Coachens val