Veckans pass Atletboxen V 51 (16/12-22/12) 2024

Måndag 16/12

A.
Four sets of:
Overhead Squat x 6-8 reps
Rest 45 seconds
Strict Pull-Ups x 3-5 reps @ 3110
(add weight if possible)
Rest 45 seconds
Plank from Elbows x 45-60 seconds
Rest 45 seconds

B.
Complete as many rounds and reps as possible in 10 minutes of:
20 Kettlebell Swings
20 Push Press (DB or BB)
20 Box Jumps or Step-Ups

C.
Two sets of:
60 Second Prone Plank Hold
Rest 15 seconds
30 Second Left Side Plank Hold
Rest 15 seconds
30 Second Right Side Plank Hold
Rest 30 seconds

Tisdag 17/12

A.
Every 3 minutes, for 15 minutes (5 sets of):
Deadlift x 3 reps

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.
Complete as many rounds and reps as possible in 15 minutes of:
Ground to Overhead x 10 reps  ( 65 /40 Kg)
100 Meter Run
Burpee Pull-Ups x 10 reps
100 Meter Run

Onsdag 18/12

A.
Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 60-90 seconds
Single-Arm Dumbbell Row x 8-10 reps each arm @ 2111
Rest 60-90 seconds

B.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots
10 Ring Dips

Fredag 20/12

In teams of two, with only one person working at a time, complete:
50 Clusters
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
50 Clusters

Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns

Söndag 22/12 

Coachens val