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Dagens pass, Atletboxen v 9 2021

27 FEB 2021 19:19
  • Skapad: 27 FEB 2021 19:19

1/3 

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

2/3

Tabata

3/3

A.

Six sets of:

Pause Front Squat @ 24X1 + Front Squat

Rest 2 minutes

Build over the course of the six sets to your heaviest set possible within the tempo guidelines.

B.

For time:

50 Calories of Rowing

100 Wall Ball Shots (20/14 lbs)

50 Toes to Bar



4/3

Every 2 minutes, for 30 minutes (3 sets of each):

Station 1 – 30/20 Calories of Assault Bike

Station 2 – 30 Front-Racked Kettlebell Walking Lunges (24/16 kg)

Station 3 – 30 Alternating Dumbbell Snatches (22,5/15 kg)

Station 4 – 20 Burpee Box Jump-Overs 

Station 5 – 40 Seconds of Side Plank (each side)

Please adjust the repetitions to provide a sufficient challenge to your current ability level. If you find yourself finishing stations with less than 20 seconds to rest, please reduce your repetitions; if you find yourself with more than 50 seconds of rest, please increase the number of repetitions.



5/3

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.



7/3

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





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"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

Kontakt:
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