Flens Sport & Hälsa IF

Veckans pass Atletboxen V 3 (13/1-19/1) 2025

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Måndag 13/1

A.
Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Strict Supinated-Grip Pull-Ups x 6-12 reps @ 21X0
Station 2 – Strict Handstand Push-Ups or L-Seated DB Presses x 8-12 reps
Station 3 – Alternating Bowler’s Lunges x 20 reps

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Pull-Ups
10 Push-Ups
15 Wall Ball Shots  ( 9/6kg)

Tisdag 14/1

A.
Every 2 minutes for 14 minutes ( 7 sets)
Push Press x 2-3 reps

B.
For time 3 rounds of
10 Ground to Overhead  ( RX 60/40 kg)
10 Box Jump Overs
400 Meter Run

Onsdag 15/1    
TABATA

Torsdag 16/1

A.
Every 3 minutes, for 9 minutes (3 sets) of:
Back Squat x 5 reps @ 80+% of your 1-RM

B. 2 rounds of
500 Meter Row
50 Kettlebell Swings (24/16 kg)
Pull-Ups x Max reps

Rest 5 minutes between sets,

Fredag 17/1

In teams of two

100 Pullups
100 Power clean
100 Wall balls
100 Cal ass bike
100 Burpee box jump over
100 Thrusters

Timecap 40 minutes

Söndag 19/1.         

Coachens val