Atletboxen
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Skapad: 18 NOV 2018 12:00
19 november
A.
Five sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Cuban Rotation x 10-12 reps @ 2110
Rest 90 seconds
B.
Three rounds for time of:
20 Calories of Rowing
30 Wall Ball Shots
20 november
For time:
50 Thrusters (20/15 kg)
40 Kettlebell Swings (24/16 kg)
30 Burpees
20 Pull-Ups
10 Man-Makers (24/16kg)
20 Pull-Ups
30 Burpees
40 Kettlebell Swings
50 Thrusters
21 november
For time, or just for fun:
Run 5k
22 november - TABATA
23 november
In teams of two, with only one teammate working at any time, complete three sets for max reps of:
3 Minutes of Shoulder to Overhead (60/42,5kg)
Rest 2 Minutes
3 Minutes of Front Squats (60/42,5kg)
Rest 2 Minutes
3 Minutes of Burpee over Barbell
Rest 2 Minutes
25 november
In teams of two, alternate tasks to complete 5 sets each of:
7 Deadlifts (102,5/70kg)
14 Chest-to-Bar Pull-Ups
400 Meter Run
Partner A will perform 7 deadlifts, Partner B performs 14 pull-ups, Partner A runs 400 meters, Partner B then performs deadlifts, and so on….