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Veckans pass, Atletboxen v 16 2021

18 APR 2021 12:00
  • Skapad: 18 APR 2021 12:00

19/4

A.

Four sets of:

Barbell Hip Thrusts x 6 reps @ 20X1

(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)

Rest 90 seconds

Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111

Rest 90 seconds

B.

For time:

21 Deadlifts (93/65 kg)

400 Meter Run

15 Deadlifts

400 Meter Run

9 Deadlifts

400 Meter Run

 

20/4

Utomhustabata

 

21/4

A.

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

*Set 1 – 4 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 2 reps @ 85-90%

*Set 4 – 1 rep @ 90-95%

*Set 5 – 2 reps @ 85-90%

*Set 6 – 3 reps @ 80-85%

B.

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

Thrusters (52/34 kg)

Bar-Facing Burpees

 

22/4

A

Three rounds for time of:

400 Meter Run

Immediately followed by…

 

Three rounds of…

7 Dumbbell Squat Cleans

7 Burpees over Dumbbells

 

B

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

50 Double-Unders

10 Alternating Single-Arm Dumbbell Devil’s Press

10 Alternating Single-Arm Dumbbell Snatches

10 Single-Arm Thrusters (Right side)

10 Single-Arm Thrusters (Left side)

 

Rest 2 minutes, and then…

 

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

10 Single-Arm Overhead Dumbbell Lunges (Right Arm)

10 Single-Arm Overhead Dumbbell Lunges (Left Arm)

30 Sit-Ups

 

23/4 

In teams of two, partners will alternate complete rounds, and work through as many rounds and reps as possible in 30 minutes of:

15 Calories of Rowing (or 12 Calories of Assault Bike)

12 Deadlifts (70/47,5 kg)

9 Hang Power Cleans (70/47,5 kg)

6 Shoulder to Overhead (70/47,5 kg)

 

25/4 

In teams of two, alternating full rounds, complete as many rounds and reps as possible in 40 minutes of:

5 Strict Pull-Ups

10 Push-Ups

20 Air Squats

*Every 6 rounds (3 each teammate), teams must run 400 meters.

 



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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