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Veckans pass, Atletboxen v 17 2021

25 APR 2021 12:00
  • Skapad: 25 APR 2021 12:00

26/4

A.

Take 20 minutes to build to today’s 1-RM Front Squat

B.

Three rounds for time of:

Run 400 Meters

8 Front Squats

(Barbell originates from the ground – no racks. Recommended weights are between 75-80% of your 1-RM Front Squat.)



27/4

Utomhustabata

28/4

A.

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (43/30 kg)

Pull-Ups

immediately followed by…

800 Meter Run

 

B.

Two sets of:

Bulgarian Split Squat x 20 reps @ 1010

(perform 20 reps at a metronomic tempo – don’t pause at the top or bottom, just constant movement; you can use a front or back-racked barbell or dumbbells held at your sides for these, choose what you prefer and load it appropriately)

Rest 60 seconds between legs, and 2-3 minutes between sets.



29/4 

A

Every minute, on the minute, for 15 minutes (3 sets of):

Station 1: 6-8 Left Leg Bulgarian Split Squats @ 3111

Station 2: 6-8 Right Leg Bulgarian Split Squats @ 3111

Station 3: 16-20 Alternating Dumbbell Snatches 

Station 4: 16-20 Kettlebell Swings

Station 5: 45 seconds of Prone Plank from Elbows

B

Complete as many rounds and reps possible in 15 minutes of:

200 Meter Run

20 Dumbbell Push Press

10 Alternating Reverse Lunges with DB Farmer’s Carry

5 Burpee Dumbbell Deadlifts

30/4 

A.

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Thrusters (70/47,5 kg)

9 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

B.

In teams of two, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

9 Calories of Rowing

9 Burpee Box Jump-Overs 

9 Push Press (70/47,5 kg)

2/5 

For time:

200 Meter Run

When the clock reaches 2.00, complete the following…

Three rounds for time of:

10 Deadlifts

8 Hang Cleans

6 Thrusters

Time Cap = 5 minutes

 

When the clock reaches 7.00, complete the following…

For time:

200 Meter Run 

When the clock reaches 9.00, complete the following…

Three rounds for time of:

10 Front Squats

8 Shoulder to Overhead

6 Overhead Alternating Lunges

Time Cap = 5 minutes

 

When the clock reaches 14.00, complete the following…

For time:

200 Meter Run 

When the clock reaches 16.00, complete the following…

Every minute, on the minute, for 12 minutes (3 sets of):

Station 1 – 30 seconds of Front Leaning Rest

Station 2 – 30 seconds of Biceps Curls

Station 3 – 30 seconds of Triceps Extensions

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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