Veckans pass, Atletboxen v 20 2021

17/5

A.

Take 15 minutes to build to approximately 80% of your 1-RM Snatch

and then…

B.

Every 5 minutes, for 25 minutes (5 sets) for max load:

500 Meter Row

5 Snatches

18/5

Utomhustabata

19/5

 A.

Four sets of:

Deadlift x 4-6 reps @ 31X1

Rest 20 seconds

Tall Box Jumps x 10 reps

(jump high, land soft, then step back down)

Rest 3 minutes

B.

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

15/10 Calories of Assault Bike

10 Power Cleans (43/30 kg)

20 Front-Racked Alternating Reverse Lunges (42/30 kg)

20/5

Four rounds for time of:

400 Meter Run

10 Strict Pull-Ups

10 Dumbbell Shoulder to Overhead (22,5/15 kg)

400 Meter Run

10 Dumbbell Hang Squat Cleans (22,5/15 kg)

10 Toes to Bar

21/5

“Row-meo & Juliet”

In teams of two, complete the following for time:

300 Wall Ball Shots

4000 Meter Run

5000 Meter Row

Teams get one Concept 2 erg and one ball, but may partition the work however they would like . . . and both should be working at all times.

22/5

“Cindy”

Complete as many rounds and reps as possible in 20 minutes of:

5 Pull-Ups

10 Push-Ups

15 Air Squats