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Veckans pass, Atletboxen v 19 2021

09 MAJ 2021 18:52
  • Uppdaterad: 09 MAJ 2021 18:52

10/5

Marklyft 

Hero DT

5 Rounds For Time

12 Deadlifts (70/48 kg)

9 Hang Power Cleans (70/48 kg)

6 Push Jerks

Magstyrka

 

11/5 

Utomhustabata

12/5

A.

Every 2 minutes, for 10 minutes (5 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

 

Followed by…

Every 3 minutes, for 9 minutes (3 sets):

Back Squat x 4-5 reps @ 85%

 

B.

Every minute, on the minute, for 4 minutes for max reps or calories:

Station 1 – 30 seconds of Assault Bike or Rowing

Station 2 – 30 seconds of Dumbbell or Kettlebell Front Squats

Station 3 – 30 seconds of Devil’s Press

Station 4 – Rest

 

When the running clock reaches 5:00, perform the following…

 

Every 3 minutes, for 15 minutes (5 sets) for times of:

-Number of calories completed during 30 second max effort

-Number of Dumbbell or Kettlebell Front Squats completed during 30 second max effort

-Number of Devil’s Press completed during 30 second max effort



13/5

 

*Step 1*

Pick one with its corresponding distance:

*Assault Bike 250/200 Calories

*Row 5,500/5,000 Meters

*Run 5000 Meters

 

*Step 2*

Pick your next movement grouping…

*Option 1 = 5 Burpees + 10 Air Squats

*Option 2 = 8 Dumbell Clean and Jerks

*Option 3 = 10 Strict Handstand Push Ups

 

*Step 3*

When the clock begins, perform your step 1 exercises for time.

Every 3 Minutes, you will perform one set of your step 2 option.

So when the clock reaches 3, 6, 9, 12, 15….. you will get off your machine and perform 1 round of the Option 1, 2 or 3 each time until you finish the distance.

14/5

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)



16/5

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

500 Meter Row

40 Double-Unders

90 m Farmer’s Carry (32/24 kg KBs)

20 Dumbbell Thrusters (22,5/15 kg)

10 Strict Knees to Elbows

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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