Veckans pass Atletboxen V 2 (6/1-12/1) 2025

Måndag 6/1

A.
Three sets, not for time, of:
Strict Pull ups 3-5 reps
Kettlebell or Dumbbell Snatch x 5-7 reps each arm
Double-Unders x 30-40 reps

B.
“Helen”
Three rounds for time of:
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups

Tisdag 7/1

In teams of 5, complete 3 sets each of:
30 Calorie Row
30 Burpees
30 Sit-Ups
30 Wall Ball Shots

Teams get one erg and one Wall Ball. Teams establish an order and line up behind their erg, maintaining that order for the workout. Athletes may not move to the next station until the athlete in front of them has finished their reps.

Onsdag 8/1

A.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)

Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

B.
For time:
Row 1000 Meters
30 Ground to Overhead (Rx 65/45 kg)
Run 800 Meters

Torsdag 9/1

A.

Every 2 minutes for 10 minutes (5 sets) of:
Front Squat x 2 reps

B.

Every minute, on the minute, for 24 minutes:
Minute 1 – 5 Thrusters (go heavy)
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump-Overs

Fredag 10/1
Team of two   (YGIG)    Time cap 45min  
4 rounds , switch after full set
6 KB deadlift
20m KB farmers walk
6 KB goblet squats

5-4-3-2-1
Power clean  (61/43 kg)

4 rounds, switch after full set
1 Wall walk
3 Burpee box jump over
5 Slam ball

5-4-3-2-1
Front squat  (61/43kg)

4 rounds , switch after full set
10 Wallball sit-ups
7 Wallballs
4 Pullups

5-4-3-2-1
Clusters  (50/35kg)

4 rounds, switch after full set
20 DU/ 4o SU
6 DB Pushups
6 DB alt devil press

5-4-3-2-1
Snatch (50/35kg)

Until timecap:
Max cal ass bike.
3 sync. Burpees  every time you change

Söndag 12/1

Coachens val