Atletboxen
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Skapad: 28 OKT 2018 20:07
29 oktober
A.
Take 15-20 minutes and build to a heavy, but not necessarily 1-RM Clean
B.
Every 5 minutes, for 15 minutes (3 sets) for times of:
30/20 Calories of Rowing
9 Power Cleans (80/60kg)
(Post times for all three sets – e.g., 1:36/1:44/1:57)
30 oktober
A.
Take 15-20 minutes to build to a 1-RM Shoulder Press
B.
Complete as many rounds as possible in 12 minutes of:
3 Strict Handstand Push-Ups
6 Ring Dips
9 Pull-Ups
30 Double-Unders
31 oktober
In teams of three, complete 5 sets each of:
500 Meter Row
15 Burpee Box Jump-Overs (60/50cm)
10 Overhead Squats (52,5/35kg)
Each person starts on a different station, and teammates may only rotate to the next station after everyone has completed their assigned task.
1 november
TABATA
2 november
A.
Take 15-20 minutes to build to a heavy-ish 3-rep Deadlift
B.
Five rounds for time of:
10 Deadlifts (102,5/70kg)
15 Toes to Bar
50 DU
4 november
Against a 3-minute running clock, complete a 500 meter row and as many wall ball shots as possible.
Rest three minutes and repeat for a total of five cycles.
Post number of wall ball shots completed each round.