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Dagens pass v.41, 2018

07 OKT 2018 12:00
  • Skapad: 07 OKT 2018 12:00

8 oktober Medlemsmöte 18:30 på Öjavägen 2


9 oktober


Every 2 minutes, for 16 minutes (8 sets) of:

2 Snatch Lift-Offs + Snatch

Perform a pull from the floor to mid-patella and pause for 1-2 seconds at that position, then return the barbell to the floor, repeat, then snatch.


Four sets for times of:

400 Meter Run

20 Kettlebell Swings (24/16 kg)

20 Wall Ball Shots

Rest 4 minutes

Note times for each set. Trust your fitness and push the intensity.

10 oktober


Complete rounds of 15, 12 and 9 reps for time of:

Power Cleans (84/61,5kg)

Strict Handstand Push-Ups


Every 2 minutes, for 12 minutes (3 sets of each):

Station 1 – KB Z-Press x 8 reps @ 2111

(keep elbows wide to the side of the body in line with shoulders and hips throughout the press and descent)

Station 2 – Strict Toes to Bar x 8-10 reps @ 3110

(if you cannot perform with straight legs, try them from a tucked position)


11 oktober



12 oktober


Five sets of:

Deadlift x 3-5 reps

Rest 20 seconds

Tempo Ring Dips x Max Reps @ 2111

(stick to the tempo – 2 second descent, pause for 1 second, back up to the top, then pause for a second before starting the next rep)

Rest 2-3 minutes


For time:

100 DU

Run 800 Meters

Row 1000 Meters


14 oktober


Three sets of:

Dumbbell Walking Lunges x 20 steps

Rest 60 seconds

Strict Pull-Ups x Max Reps

Rest 60 seconds


Six sets for max reps of:

30 Seconds of Thrusters (61,5/42,5kg)

Rest 30 seconds

30 Seconds of Box Jump-Overs (60/50cm)

Rest 30 seconds


Skribent: Felicia Eklund
Epost: Adressen Gömd


BG: 5056-4574 eller
Swish: 123 571 49 85

Märk alltid betalningen

Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"


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64231 Flen

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