Flens Sport & Hälsa IF

Veckans pass Atletboxen (9/12-15/12) 2024

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Måndag 9/12

A.
Take 20 minutes to build to today’s 1-RM Power Clean

B.
Complete rounds of 21, 15 and 9 reps for time of:
Kettlebell Swings (32/24 kg)
Push-Ups
Pull-Ups

Tisdag 10/12

TABATA

Onsdag 11/12

A.
Every 3 minutes, for 15 minutes (5 sets):
Pause Front Squats x 4-6 reps @ 31X1

B.
Three sets of:
Against a 3-minute running clock, complete…
Row 500 Meters
Dumbbell Ground to Overhead x Max reps

Torsdag 12/12.
A.
Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: Supinated-Grip Strict Pull-Ups x 3-8 reps
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk x 10 meters OR 45-60 second Handstand Hold

B.
Four rounds for time of:
14 Alternating Dumbbell Snatch  Rx 22,5 / 17,5 kg
14 Toes to Bar
400 Meter Run

Fredag 13/12

Teamwod” 2 pers.

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.     AMRAP 40 minutes

Söndag 15/12

Coachens val