Veckans pass Atletboxen v 47 (18/11-24/11) 2024

Måndag 18/11  

A.
Every 2 minutes, for 20 minutes (5 sets of each):
Station 1 – Shoulder Press x 3-5 reps @ 20X1
(if you make 5 reps, increase the load until you establish a strong 3-RM)
Station 2 – Single-Arm Dumbbell Row x 6-8 reps each arm @ 20X1

B.
Complete as many rounds and reps as possible in 8 minutes of:
10 Thrusters (50/35kg)
15 Toes to Bar
50 Double-Unders

Tisdag 19/11

A.
Every 3 minutes, for 15 minutes (5 sets):
20 Dumbbell Walking Lunges (heavy)
20/15 Ring Dips

B.
Five rounds for time of:
20 Kettlebell Swings (24/16 kg)
15 Wall Ball Shots

Onsdag 20/11

A.
Take 20 minutes to build to today’s 2-RM Bench Press

B.
For time:
Row 1000 Meters
30 Bench Press @ 60% of today’s 2-RM
Run 800 Meters

Torsdag 21/11    

TABATA

 
Fredag 22/11         

In teams of 2    
”I go u go”    
10 rounds
5 front squats
5 wallballs

10 rounds
5 thrusters
5 pull ups

10 rounds
5 clean&jerks
5 toes to bar

10 rounds
5 power snatches
5 burpees over bar

RX 43/30kg

Söndag 24/11      

Coachens val