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Veckans pass, Atletboxen v 2 2022

08 JAN 2022 22:28
  • Skapad: 08 JAN 2022 22:28

10/1

Strength

Back squat E2,5 min @22X1

Set 1. 6 rep

Set 2. 4 rep

Set 3. 3 rep

Set 4. 2 rep 

Set 5. 2 rep

Set 6. 8 rep

Open workout

Open 15.4

AMRAP 8 min:

3 handstand push-ups

3 cleans 70/45 kg

6 handstand push-ups

3 cleans 70/45 kg

9 handstand push-ups

3 cleans 70/45 kg

12 handstand push-ups

6 cleans 70/45 kg

15 handstand pus70/45 kg

18 handstand push-ups

6 cleans 70/45 kg

Rest 4 min 




“Annie”

50-40-30-20-10 rep

DU

Situps

Timecap 12 min

11/1 

TABATA

12/1

Gymnastic strength

EMOM 12:

Odd minutes: 5-10 strict handstand pushups

Even minutes: 10-15 pistols

Gymnastic workout

For time:

100 pullups*

Each break = 8 m handstand walk (or 20 second handstand hold against wall)

13/1

Strength

Deadlifts: 20 reps @ add 2,5-5 kg from last week, then: 3x10 at same weight

Bench press 4x3 @ 85% of your 1RM bench press

Workout

3 rounds for time:

15 Thrusters 40/30 kg

10 bar facing burpees

15 Clean and jerks 50/35 kg

10 bar facing burpees

Timecap: 18 min

14/1

Team workout (2&2)

50 rounds (you go - i go):

5 wallballs 9/6 kg

3 pullups

1 clean & jerk 80/55 kg

Timecap: 45 min




16/1

“THE HATEFUL EIGHT”

8 Rounds for time:

8 Push-Ups

8 AB-mat Sit-Ups (GHD Sit-Ups)

8 Air Squats

8 Pull-Ups

8 Deadlifts 42,5/30 kg

8 Hang Power Cleans 42,5/30 kg 

8 Shoulder-to-Overheads 42,5/30 kg

8 cal Row

Timecap 40min 

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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