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Veckans pass, Atletboxen v 21 2022

21 MAJ 2022 19:49
  • Uppdaterad: 21 MAJ 2022 19:49

23/5

A.

Every 2 minutes, for 16 minutes (10 sets):

2 Clean Lift-Offs + Power Clean

Build over the course of the 8 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 second lift-off, reset and perform a power clean.

 

B.

Five rounds for time of:

400 Meter Run

6 Ground to Overhead (155/105 lbs)

12 Pull-Ups

24/5

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

25/5

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

500 Meter Row or 400 Meter Run

40 Double-Unders

300-Foot Farmer’s Carry (32/24 kg KBs)

20 Kettlebell Swings (32/24 kg)

10 Strict Pull-Ups

26/5

TABATA

 

27/5

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

20/15 Calories of Assault Bike

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell Swings

20/15 Calories of Assault Bike

29/5

A.

Every 2 minutes, for 16 minutes (8 sets):

Shoulder Press x 2 reps @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.

B.

Two rounds for time of:

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press* (55/35 lbs)

15 Toes to Bar

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

 

 

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"

 

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Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
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64293 Flen

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