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Veckans pass, Atletboxen v 22 2022

28 MAJ 2022 16:22
  • Uppdaterad: 28 MAJ 2022 16:22

30/5

Every 6 minutes, for 30 minutes (5 sets) for times:

500 Meter Row

50 Double-Unders

12 Deadlifts (225/155 lbs)

Note times for each set, then total them, aiming for the lowest possible working time across the five sets.

31/5

TABATA

1/6

A.

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

High Hang Snatch x 1 rep @ 70+%

Followed by…

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

Hang Snatch x 1 rep @ 80+%

Followed by…

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

Snatch x 1 reps @ 90-95%

B.

Every 3 minutes, for 12 minutes (4 sets) for times:

20/15 Calories of Assault Bike

10 Burpee Box Jump-Overs (24″/20″)

2/6

A.

Every 2 minutes, for 8 minutes (4 sets) of:

Shoulder Press

*Set 1 – 3 reps @ 60-65%

*Set 2 – 2 reps @ 70-75%

*Set 3 – 1 rep @ 75-80%

*Set 4 – 1 rep @ 80-85%

Followed by…

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

Shoulder Press x 1 rep

*Set 1 – 1 rep @ 90-93%

*Set 2 – 1 rep @ 93-96%

*Set 3 – 1 rep @ 96-99%

*Set 4 – 1 rep @ 101-103%

*Set 5 – 1 rep @ 101+%

Compare results to September 27, 2021.

B.

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

 

3/6

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:

3 Strict Handstand Push-Ups

6 Strict Pull-Ups

9 Goblet Squats (32/24 kg)

12 Push-Ups

15 Calories of Rowing

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 goblet squats, Partner B does 12 push-ups, Partner A does 15 calories of rowing, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

 

5/6

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

15 Calories of Rowing

12 Thrusters (95/65 lbs)

9 Toes to Bar

Rest until the running clock reaches 20:00, and then…

In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:

12 Calories of Rowing

9 Burpees Over the Erg

6 Devil’s Presses (50/35 lbs)

Skribent: Andreas Gustav Jonsson
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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JAKOB BREIMAN AB

 

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