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Veckans pass, AtletBoxen, v.3 2019

13 JAN 2019 12:00
  • Skapad: 13 JAN 2019 12:00

14 januari


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

High Hang + Hang Snatch

Build over the course of the eight sets.


Five rounds for time of:

20 Wall Ball Shots (9/6kg)

5 Squat Snatches (60/42,5kg)


15 januari


In teams of two, partners alternate complete rounds for as many rounds and reps as possible in 15 minutes of:

5 Shoulder to Overhead (50/42,5kg)

10 Burpees Over the Barbell


Every minute, on the minute, for 10 minutes (2 sets of each):

Minute 1 – Strict Ring Pull-Ups x 6-8 reps

Minute 2 – Prone Plank x 40 seconds

Minute 3 – Landmine Rows x 6-8 reps @ 2111 (Left Arm)

Minute 4 – Landmine Rows x 6-8 reps @ 2111 (Right Arm)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds


16 januari


Four sets of:

Back Squat x 8 reps

Rest 3 minutes

Choose the same weights you used last week. If you missed last week’s squat session, select a weight that will make your final 2-3 reps of your final set extremely difficult.


Three rounds for time of:

400 Meter Run

30 Alternating Cossack Squats

15 Toes to Bar

17 januari TABATA


18 januari


Every 2 minutes, for 18 minutes (3 sets each) of:

Station 1 – Weighted Strict Chest-to-Bar Pull-Ups x 3 reps

(goal is to establish a 3-RM by your fourth set)

Station 2 – 15-20 meter Handstand Walk

(use a partner assist to accumulate the volume and time under tension if you’re still learning hand balancing)

Station 3 – L-Sit x 60 seconds

(accumulate the time if you’re unable to maintain this position unbroken)


Five rounds for max calories/reps of:

30 seconds of Rowing

Rest 30 seconds

30 seconds of Double-Unders

Rest 30 seconds

30 seconds of Shuttelrun

Rest 30 seconds


20 januari


Take 20-25 minutes to build to today’s 1-RM Deadlift

Build no heavier than mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.


Complete as many rounds and reps as possible in 8 minutes of:

6 Deadlifts (102,5/70kg)

12 Box Jump-Overs (60/50cm)


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"


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...