Veckans pass, Atletboxen v 15 2022

11/4

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

800 Meter Run
60 Double-Unders
40 Alternating Dumbbell Snatches (50/35 lbs)
20 Alternating Pistols

Note times for all four sets and then sum them for overall working time

12/4

A.

Every 2 minutes, for 10 minutes (5 sets):
2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

B.

Five rounds for time:

12 Pull-Ups
9 Deadlifts (135/95 lbs)
6 Ground to Overhead (135/95 lbs)

13/4

A.

Three sets of:

Front-Racked Barbell Split Squats (Left) x 10 reps @ 30X1
Rest 45 seconds
Supinated-Grip Strict Pull-Ups x Max Reps in 60 seconds
Rest 45 seconds
Front-Racked Barbell Split Squats (Right) x 10 reps @ 30X1
Rest 45 seconds
Front Body Line x 15.15.15 seconds
(rest 5 seconds between 15 seconds of work)

Rest 45 seconds

B.

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

10 Thrusters (95/65 lbs)
10 Bar-Facing Burpees
10 Toes to Bar

14/4

TABATA

15/4
“Team workout”
CARPOOL KAREOKE
In team of 2:

9-15-21
Syncro singel db thruster (25kg/17,5kg)
Syncro burpees over dumbbell 

Straight into:

Split anyhow
200 Double unders
120 Inverted body rows (feet on bench)
120 Hang power snatches (45kg/30kg)
200 Double unders