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Veckans pass, Atletboxen v.19 2019

05 MAJ 2019 13:05
  • Skapad: 05 MAJ 2019 13:05

V 19

6 maj


Take 20 minutes to build to today’s 1-RM Bench Press


Complete as many rounds and reps as possible in 10 minutes of:

5 Strict Handstand Push-Ups

10 Ring Dips

15 Push-Ups

30 Double-Unders


7 maj


Every 3 minutes, for 18 minutes (6 sets) of:

Pause Front Squat x 1 rep @ 32X1

Build over the course of the 6 sets to today’s 1-RM Pause Front Squat.


Four sets for max reps of cleans against a 2-minute running clock, with 2 minutes of rest between sets:

Row 250 Meters

Squat Cleans (61/43 kg)


8 maj


Every 2 minutes, for 20 minutes (10 sets):

2 Snatch Lift-Offs + Snatch

Build over the course of the 10 sets to something heavy. A Snatch Lift-Off is the first portion of the snatch, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your two lift-offs, reset and perform a full snatch.


For time:

Run 800 Meters

30 Power Snatches (61/43 kg)

Run 800 Meters

The 30 power snatches should take no more than 5 minutes, so please modify the weight for the appropriate stimulus.


9 maj



10 maj

“Row-meo & Juliet”

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.


12 maj

Every minute, on the minute, for 30 minutes (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike/row

Minute 2 – 8 Burpee Box Jump-Overs (24″/20″)

Minute 3 – 12 Chest-to-Bar Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (61/43 kg)

Minute 5 – 8 Strict Handstand Push-Ups

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.

Skribent: Jenny Eriksson
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"


Flen Sport & Hälsa IF
Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Atletboxen, Öjavägen 2
64293 Flen

Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...