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Veckans pass, atletboxen v 18 2021

02 MAJ 2021 12:00
  • Skapad: 02 MAJ 2021 12:00

3/5

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



4/5

Utomhustabata



5/5

A.

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

1 Clean Lift-Off + Hang Clean + Clean

Build over the course of the 10 sets to something heavy. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees each lift-off. After your lift-off, reset and perform a full clean.

B.

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

93/65 kg Power Clean

Ring Muscle-Up

OR…

Option 2

For time:

15 Power Cleans (70/47,7 kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips



6/5

A

For time:

21 Burpees

42 Alternating Reverse Lunges

15 Burpees

30 Alternating Reverse Lunges

9 Burpees

18 Alternating Reverse Lunges

 

B

Complete as many rounds and reps possible in 90 seconds of:

3 Burpees Over the Dumbbells

6 Dumbbell Power Cleans

9 Dumbbell Thrusters

 

Rest 90 seconds, and then…

Complete as many rounds and reps possible in 90 seconds of:

3 Burpees Over the Dumbbells

6 Dumbbell Clean and Jerks

9 Dumbbell Front Squats

Rest 90 seconds, and then repeat these intervals twice more for a total of three (3) sets. 

7/5

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

10 Overhead Squats (52/34 kg)

10 Burpee Box Jump-Overs 

(Partner A runs; Partner B performs 10 overhead squats; Partner A performs 10 burpee box jump-overs; Partner B runs; Partner A performs 10 overhead squats; etc….)



9/5

For time:

Run 1600 m 100/70 Calorie Assault Bike or 2000 Meter Row

Followed by. . .

Ten rounds of:

10 Burpee Jump Backs

15 Air Squats

20 Double Unders

Followed by. . .

Run 1600 m or 100/70 Calorie Assault Bike or 2000 Meter Row

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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