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Veckans pass. Atletboxen v 17 2020

19 APR 2020 12:00
  • Skapad: 19 APR 2020 12:00

v 17

20/4

A.

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps 

Rest until relatively recovered, and then…

B.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Hip Thrusts x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

 

21/4

A.

Five sets of:

Bulgarian Split Squat x 6 reps each leg @ 30X1

Rest 30 seconds after each leg

Supinated-Grip Bent-Over Barbell Row x 8 reps @ 21X0

Rest 60 seconds

 

B.

Two sets for times of:

50 Calories of Rowing

50 Wall Ball Shots (9/6 kg)

Rest 5 minutes

 

22/4

A.

Every 2 minutes, for 12 minutes (6 sets):

Strict Press

*Set 1 – 5 reps @ 70%

*Set 2 – 3 reps @ 75%

*Sets 3-4 – 2 reps @ 80-83%

*Sets 5-6 – 2 reps @ 85-88%

 

B.

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

3 Dumbbell Man-Makers (25/15 kg)

6 Strict Pull-Ups

9 Burpees

 

23/4 

Tabata

 

24/4

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

50 Double-Unders

40 Kettlebell Swings (24/16 kg)

30 Wall Ball Shots (9/6 kg)

20 Overhead Squats (43/30 kg)

10 Strict Pull-Ups

Partner A starts with 50 double-unders, Partner B then performs 40 kettlebell swings, Partner A then performs 30 wall ball shots, Partner B does 20 overhead squats, Partner A does 10 strict pull-ups, then Partner B does 50 double-unders…and so on.

 

26/4

Three rounds for time of:

800 Meter Run

20 Dumbbell Squat Clean Thrusters (25/15 kg)

20 Toes to Bar

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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