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Julschema

13 DEC 2020 21:20
  • Skapad: 13 DEC 2020 21:20

v 51

14/12

A.

Every 3 minutes, for 15 minutes (5 sets):

Deadlift x 2 reps @ 85-90%

B.

Three sets for max calories of:

45 seconds of Assault Bike

Rest 75 seconds

45 seconds of Rowing

Rest 75 seconds

45 seconds of Front-Leaning Rest on Rings

Rest 75 seconds

 

15/12

Tabata

 

16/12

Utepass

 

17/12

A.

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

Back Squat

*Set 1 – 6 reps @ 70%

*Set 2 – 4 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 90%

*Set 4 – 1 rep @ 95%

*Set 5 – Max Reps @ 90%

Max reps sets terminate with any excessive pausing at the top of the

lift. The athlete should take no more than 2 seconds at the top of the

lift to breathe, brace and start their descent for the next rep.

 

B.

Complete as many rounds and reps as possible in 16 minutes:

60 Double-Unders

40 Air Squats

20 Walking Lunges with DB/KB Farmer’s Carry (32/24 kg)

 

18/12 

Tabata - utomhus

 

19/12

Every 6 minutes, for 30 minutes (5 sets) for times:

 

400 Meter Run

10 Ground to Overhead (52/35 kg)

10 Bar-Facing Burpees

5 Ring Muscle-Ups

 

20/12 

Utepass

 

v 52

21/12

A.

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

Back Squat

*Set 1 – 5 reps @ 80%

*Set 2 – 3 reps @ 85%

*Set 3 – 1 rep @ 90%

*Set 4 – 5 reps @ 85%

*Set 5 – 3 reps @ 90%

*Set 6 – 1 rep @ 95%

Rest 2 minutes between sets.

 

B.

Four rounds for time of:

21 Wall Ball Shots (20/14 lbs)

15 Toes to Bar

9 Strict Handstand Push-Ups


22/12

Tomtetabata

 

23/12

12 days of christmas

 

24/12 

Tomtejogg

 

25/12

Utepass

 

27/12 

Utepass

 

v 53

28/12

Every 2 minutes, for 32 minutes (4 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 60 Double-Unders

Station 4 – 15 Burpee Box Jump-Overs

 

29/12

Tabata

 

30/12

Maxa ut det sista ur 2020

 

31/12

Nyårsdisco

 

2/1

När juldagsmorgon glimmar

 

3/1

Utepass

 

v 1

4/1

Flen legends

 

5/1

Tabata

 

6/1 

Backpass - ute

 

7/1

A.

Take 20-25 minutes to build to a 1-RM Back Squat

Suggested sets:

*Set 1 – 3 reps @ 70%

*Set 2 – 2 reps @ 75%

*Set 3 – 1 rep @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 1 rep @ 95%

*Set 7 – 1 rep @ 101%

*Set 8 – 1 rep @ 101+%

 

B.

“AB-3”

For max calories:

3 minutes of Assault Bike

This is a short, simple and brutal test. Give this everything you have and we promise you won’t need more than these three minutes to feel as if you have done a lot of training today.

 

8/1

Discofredag

 

9/10

A.

Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.

B.

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

10 Box Jumps

10 Toes to Bar

10 Alternating Reverse Lunges (22,5/15 kg DBs)

 

10/1

Utepass

 

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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Jenni Östling, Prins Wilhelms väg 43
64231 Flen

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Atletboxen, Öjavägen 2
64293 Flen

Kontakt:
Tel: [saknas] Information
E-post: fshif.styrelsen@gmai...

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