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Veckans pass, Atletboxen v 10 2020

01 MAR 2020 10:25
  • Skapad: 01 MAR 2020 10:25

V 10

 

2/3

A.

Bench Press

*Set 1 – 5 reps @ 80-85%

*Set 2 – 3 reps @ 85-90%

*Set 3 – 2 reps @ 90%

*Set 4 – 3 reps @ 85-90%

*Set 5 – 8 reps @ 75-80%

*Set 6 – 8 reps @ 75-80%

Rest 2 Minutes

B.

Four rounds for time of:

50 Double-Unders

20 Dumbbell Push Presses (25/15 kg DBs)

20 Alternating Reverse Lunges with DBs (25/15 kg)

 

3/3

A.

Take 15 minutes to rotate through practicing three gymnastics movements:

Movement 1 – Ring Muscle-Up Progressions

Movement 2 – L-Sit Hold Progressions

Movement 3 – Handstand Hold Progressions

B.

Two sets for max reps of:

90 seconds of Assault Bike for Calories

Rest 30 seconds

90 seconds of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of Rowing for Calories

Rest 30 seconds

90 seconds of Ring Dips

Rest 30 seconds

C.

Every minute, on the minute, for 6 minutes:

Minute 1 – 8-10 Supine Ring Rows @ 2111

Minute 2 – 45 Second Prone Plank Hold

 

4/3

A.

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

Back Squat

*Set 1 – 4 reps @ 70%

*Set 2 – 3 reps @ 80%

*Set 3 – 2 reps @ 85%

*Set 4 – 1 rep @ 88%

*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:

Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

B.

For time:

40 Wall Ball Shots (9/6 kg)

20 Burpee Box Jump-Overs 

30 Wall Ball Shots

15 Burpee Box Jump-Overs

20 Wall Ball Shots

10 Burpee Box Jump-Overs

Time cap = 12 minutes

 

5/3

Tabata



6/3

In teams of two, complete as many rounds as possible in 30 minutes of:

“Dissecting Kelly”

400 Meter Run

30 Box Jumps 

30 Wall Ball Shots (9/6 kg)

Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.

8/3

A.

Four sets of:

Deadlift x 4-6 reps @ 30X1

Rest 20 seconds

Tall Box Jumps x 10 reps

Rest 3 minutes

B.

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

10 Deadlifts (102/70 kg)

10 Burpees Over the Barbell

10 Chest-to-Bar Pull-Ups

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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