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Dagens pass, v.46, 2018

11 NOV 2018 19:33
Gäller AtletBoxen
  • Skapad: 11 NOV 2018 19:33

12 november


Take 15-20 minutes to work up to a heavy, but not necessarily 1-RM Snatch


Every minute, on the minute, for 20 minutes, perform:

3 Snatches

6 Burpees

Score the total amount (in kg) successfully snatched during the workout. You choose the weight you’d like to use. If you do not complete a set within the assigned 60 seconds, go ahead and finish the set and then sit out the remainder of the set that you overlapped.


13 november


Take 10-12 minutes to practice three gymnastics skills of your choice.

Options include, but are not limited to – Pistols, Handstand Push-Ups, Wall Climbs, Kipping Pull-Ups, Butterfly Pull-Ups, Muscle-Ups, L-Sits, Toes to Bar, etc…


Three rounds for time of:

800 Meter Run

20 Pull-Ups

10 Strict Handstand Push-Ups


14 november


Five sets of:

Back Squat x 4-6 reps @ 30X1

Rest 3 minutes between sets and use that time to work shoulder mobility


In teams of three, alternating complete rounds, complete five rounds each for time of:

5 Power Cleans (70/47,5kg)

5 Thrusters (70/47,5kg)

10 Box Jump-Overs (60/50cm)


15 november TABATA


16 november


Four sets of:

Weighted Pull-Ups x 3-4 reps @ 20X1

Rest 60 seconds

Weighted Pistols x 6 reps each leg

Rest 60 seconds


Complete as many rounds and reps as possible in 5 minutes of:

10 Toes to Bar

10 Wall Ball Shots 

Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 5 minutes of:

10 V-Ups

20 Mountain Climbers (each step is one rep)


18 november

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

Run 400 Meters or Row 500 Meters

5 Pull-Ups

10 Thrusters (35/25kg)

15 Kettlebell Swings

Only one partner may be working on the triplet at a time, and the other partner will either be completing the run or row. Partners will switch tasks once the running/rowing partner returns.


Skribent: Felicia Eklund
Epost: Adressen Gömd


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

Märk alltid betalningen

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64231 Flen

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64293 Flen

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