Veckans pass Atletboxen V 49 (2/12-8/12) 2024

Måndag 2/12

A.
Every 2 minutes, for 18 minutes:
Minutes 1-2, 7-8 & 13-14: 3 Rolls to Candlestick + 6-8 Ring or Stationary Dips
Minutes 3-4, 9-10 & 15-16: 45-60 second Nose-to-Wall Handstand Hold
Minutes 5-6, 11-12 & 17-18: 45-60 seconds of Hollow Rocks or Holds (accumulated)

B.
Every 5 minutes, for 25 minutes (5 sets), complete as many reps as possible in 3 minutes of:
Run 400 Meters
Dumbbell Man-Makers
(Push-Up, Row Left, Row Right, Power Clean + Push Press)
Rest 2 minutes, and repeat when the clock strikes the next five-minute interval for a total of five sets.

Tisdag 3/12

A.
Four sets of:
Russian Step-Ups x 8-10 reps each leg
Rest 60 seconds
Dumbbell Bench Press x 8-10 reps @ 2011
Rest 60 seconds
Side Plank x 30 seconds each side
Rest 60 seconds

B.
In teams of two, alternate tasks to complete as many rounds and reps as possible in 15 minutes of:
20 Kettlebell Swings
10 Burpees
200 Meter Run

Onsdag 4/12

A.
Three sets of:
Push Press x 6-8 reps
Rest 60 seconds
Overhead Walking Lunge x 20 steps
Rest 60 seconds
Double-Under Practice x 60 seconds
Rest 60 seconds

B.
Every minute, on the minute, for 15 minutes:
1st min – Row 200/150 Meters
2nd min – Wall Climb x 2-4 reps
3rd min – Run 150m

Torsdag 5/12 

TABATA

Fredag 6/12
In teams of two  AMRAP 40 min  (RX 60/40kg)
you go i go
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk.    /    After each partner has done twelw rounds run 400m together and so on            

Söndag 8/12

Choachens val