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Veckans pass. Atletboxen v 19 2020

03 MAJ 2020 12:00
  • Skapad: 03 MAJ 2020 12:00

v 19

4/5

A.

Three sets of:

Sumo Deadlift x 8 reps @ 21X1

Rest 60 seconds

Weighted Pull-Up x 4 reps @ 21X0

Rest 60 seconds

Front-Leaning Rest on Rings x 45-60 seconds

Rest 60 seconds

Take enough time to warm-up and build that all three sets of Sumo Deadlifts and Weighted Pull-Ups can be heavy and challenging.

 

B.

Three sets of:

20/15 Calories of Assault Bike/row

30,5 m Walking Lunges with Farmer’s Hold (24/16 kg)

Rest 2 minutes

 

5/5

A.

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

 

B.

For time:

21 Deadlifts (93/66 kg)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

 

6/5

A.

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 

Minute 3 – 12 Chest-to-Bar Pull-Ups

Minute 4 – Front-Racked Alternating Reverse Lunges x 12 reps (62/43 kg)

Minute 5 – 8 Strict Handstand Push-Ups

 

7/5

Tabata

 

8/5

A.

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Toes-to-Bar

12 Russian Kettlebell Swings (32/24 kg)

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

10/5

A.

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

Hang Clean + Clean

Build over the course of the 8 sets, starting around 60% of your 1-RM clean.

 

B.

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

50 Double-Unders

15 Toes to Bar

10 Power Cleans (70/47,5 kg)

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

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

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Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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