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Veckan pass, Atletboxen v 41 2020

04 OKT 2020 12:00
  • Skapad: 04 OKT 2020 12:00

5/10

A.

Five sets of:

Front Squat x 2 reps @ 90%

Rest 15 seconds

Front Squat x 4 reps @ 80%

Rest 2-3 minutes

B.

For time:

50/35 Calories of Assault Bike (or Rowing)

50 Dumbbell Box Step-Overs (22.5/15 kg)

 

6/10

TABATA

 

7/10

For time:

1200 Meter Run

40 Burpees to Target (touch your pull-up bar)

40 Pull-Ups

800 Meter Run

20 Burpees to Target

20 Chest-to-Bar Pull-Ups

400 Meter Run

10 Burpees to Target

10 Bar Muscle-Ups

 

8/10

A.

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

Power Clean x 1.1.1

(rest 4-5 seconds between singles)

Suggested loading by set (by %): 60, 65, 70, 75, 80, 82, 84, 86

B.

Complete as many rounds and reps as possible in 12 minutes of:

6 Power Cleans (61/43 kg)

12 Alternating Reverse Lunges (61/43 kg)

12 Toes to Bar

 

9/10

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

20/15 Calories of Assault Bike

 

11/10

A.

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

Bench Press x 1 rep @ 20X0

Suggested loading per set (by % of 1-RM): 75, 80, 85, 88, 91, 93, 95, 95+

B.

“Strict JT”

Complete rounds of 21, 15 and 9 reps for time of:

Strict Handstand Push-Ups

Strict Ring Dips

Strict Push-Ups

 

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"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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