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Veckans pass, atletboxen v 15 2021

10 APR 2021 20:30
  • Uppdaterad: 10 APR 2021 20:30

12/4

A.

Every 2 minutes, for 20 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy. 

 

B.

Five rounds for time of:

400 Meter Run

6 Ground to Overhead (70/47.5 kg)

12 Alternating Pistols

13/4 

Utomhustabata



14/4

A.

Five sets of:

Tempo Back Squat x 3 reps @ 8141

Rest as needed

Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.

 

B.

For time:

40 Wall Ball Shots (9/6 kg)

10 Calories of Assault Bike

30 Wall Ball Shots

20 Calories of Assault Bike

20 Wall Ball Shots

30 Calories of Assault Bike

10 Wall Ball Shots

40 Calories of Assault Bike

15/4

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

800 Meter Run 

30 Power Snatches (34/25 kg)

20 Bar-Facing Burpees

16/4

In team of two, each athlete performs three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Box Jumps 

60 seconds of Push Press (43/29.5 kg)

60 seconds of Rowing (for Calories)

Athlete A starts with wall-balls, when finished athlete B do KB swings and so on until both athletes finished three whole sets. 



18/4

Complete the following for time:

Three rounds of:

400 Meter Run

50 Double-Unders

 

Immediately followed by…

 

Five rounds of:

10 Dumbbell Push Press

10 Alternating Lunges with DB/KB Farmer’s Hold

10 Dumbbell Deadlifts

 

Immediately followed by…

 

Three rounds of:

400 Meter Run

50 Double-Unders

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

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

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