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Veckans pass, Altetboxen v 47 2021

21 NOV 2021 13:28
  • Skapad: 21 NOV 2021 13:28

Vecka 47

22/11

Strength

In 20 minutes: find your 1RM in back squat

Workout

2 rounds for time of:

100 double-unders

20 overhead squats 40/30 kg

100 double-unders

12 Chest to bar

100 double-unders

20 dumbbell snatches 22,5/15 kg

100 double-unders

12 Chest to bar

Timecap: 14 min

23/11

Strength

In 20 minutes: Find your 1 RM in strict press and weighted strict pullup. Build the weight up in supersets.

Gymnastic workout

”COMPLEX FRAN”

For time:

7 chest to bar

7 pullups

7 toes to bar

21 thrusters 42,5/30 kg

5 chest to bar

5 pullups

5 toes to bar

15 thrusters 42,5/30 kg

3 chest to bar

3 pullups

3 toes to bar

9 thrusters 42,5/30 kg

Timecap: 14 min

Accessory (optional)

100 pushups*

24/11

Strength

Deadlifts: 20 reps @ 55% of 1 RM deadlift, then: 3x10 at same weight

Workout 

3 rounds:

200m run

10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)

200m run

10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)

200m run

10 shoulder to overhead (40/30 - 50/35 - 60/40 kg)

Rest 3 min between each round.

Timecap: 23 min

Accessory (optional)

Dumbbell pendlay rows 4x15 @ light weight

25/11

TABATA

26/11

Team workout (2&2)

AMRAP 30 min:

40-30-20:

Hang power cleans 60/40 kg

Wallballs 9/6 kg

30-20-10:

Dumbbell hang clean and jerks (1x22,5/15)

Box jump overs

20-15-10:

Devils press (1x22,5/15)

Calorie assault bike



28/11

Warmup 10 min 

Event 1

You go i go 6 rounds 

250m Row

10 Wall Ball

5 Box jump over 

Timecap 9 min 

Event 2 

15 Devil press

30 Sync AB-mat situps

10 D-ball over shoulder

15 sync one arm OH lunges 

30 Box stop over with KB

Timecap 9 min

Event 3            Event 3

Beginner            Scaled 

15 DL                15 DL

15 Burpee over bar        15 Burpee over bar

12 Clean (anyhow)        12 Clean (anyhow)

12 Burpee over bar        12 Burpee over bar

9 Thruster            9 Snatch (anyhow)

9 Burpee over bar        9 Burpee over bar 

Herr 70 kg/50 kg/40 kg    Herr 80 kg/ 60 kg/ 40  kg

Dam 55 kg/ 35 kg/ 25 kg      Dam 65 kg/ 45 kg/ 25 kg

Timecap 8 min 

Event 4

Buy in

50 sync Goblet squat 

in to 

3 RM Clean

KB Beginner 16/12 Kg

KB Scaled 24/16 kg 

Skribent: Jenny Eriksson
E-post: 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

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

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