Veckan pass, Atletboxen v 18 2022

Vecka 18

2/5

A.

Every minute, on the minute, for 20 minutes (4 sets):

Station 1 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Left)

Station 2 – Front-Foot Elevated Split Squat x 8 reps @ 3111 (Right)

Station 3 – Strict Handstand Push-Ups x Max Reps in 30 seconds

Station 4 – Front-Leaning Rest on Rings x 40 seconds

Station 5 – Bent-Over Reverse Dumbbell Flyes x 10-12 reps @ 2011

B.

“The Ram”

For time:

75 Wall Ball Shots (20/14 lbs)

50 Toes to Bar

50 Wall Ball Shots

25 Toes to Bar

25 Wall Ball Shots

3/5 

TABATA

4/5

Complete as many rounds and reps as possible in 30 minutes of:

50/40 Calories of Assault Bike

25 Burpee Box Jump-Overs (24″/20″)

50/40 Calories of Rowing

15 Devil’s Presses (50/35 lbs)

30 Dumbbell Push Presses (50/35 lbs)

5/5

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

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

6/5

Team of 2 for time:

100 Wall Balls 9/6kg
50 Snatches 60/40kg

42-30-18
Deadlift 90/60kg
Cal Row

100 Wall Balls 9/6kg

42-30-18
Cleans 60/40kg
Toes to bar

8/5

Every 10 minutes, for 40 minutes (4 sets) for times:

50/40 Calories of Assault Bike or Bike Erg
20 Dumbbell Box Step-Ups (50/35 lb DBs)
10 Wall Walks