Hoppa till sidans innehåll

Veckans pass, Atletboxen v 19 2022

07 MAJ 2022 18:19
  • Skapad: 07 MAJ 2022 18:19

9/5

A.

“Fran Sandwich”

For time:

1000 Meter Row

immediately followed by…

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)

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

10/5

A.

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

Halting Snatch Deadlift + Hang Snatch + Snatch

(pause for 2 seconds above the knee on halting, then stand it up, then back down to the same position and hold for 1 full second before performing the hang snatch, drop the barbell, then immediately reset and snatch from the floor)

B.

For time:

40/30 Calories of Assault Bike

30 Ground to Overhead (75/55 lbs)

20 Bar-Facing Burpees

400 Meter Run

20 Bar-Facing Burpees

30 Ground to Overhead (75/55 lbs)

40/30 Calories of Assault Bike

 

 

11/5

A.

Every minute, on the minute, for 16 minutes (4 sets) of:

Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 4011

Station 2 – Tall Box Jumps x 5 reps

(height of box doesn’t matter, focus should be on jumping as high as possible and landing as soft as possible; step down off the box, reset and repeat; it should take about 25-30 seconds to complete your 5 reps if done properly)

Station 3 – Strict Knees to Elbows x 8 reps @ 2110

Station 4 – Banded Overhead Triceps Extensions x 20-25 reps @ 10X0

B.

For time:

40/30 Calories of Assault Bike

40 Kettlebell Swings

30 Burpees

400 Meter Run

30 Burpees

40 Kettlebell Swings

40/30 Calories of Assault Bike

12/5

Utomhustabata


13/5

TABATA Fredag

15/5

A.

Every 2 minutes, for 6 minutes (3 sets):

Hang Snatch x 1 rep @ 80+%

Followed by…

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

Snatch x 2 reps @ 85+%

Build to today’s heavy double. Drop and reset between reps.

B.

Five rounds for time of:

6 Overhead Squats*

12 Toes to Bar

30 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 6 reps unbroken.

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...

Guldsponsorer

imagerl85e.png



Bronssponsorer
imagef2pzf.png

image0fx2p.png

imagehzhe.png

imagefv9w.png'

image0nap.png

JAKOB BREIMAN AB

 

unnamed.png