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Veckans pass, Atletboxen v 23 2021

06 JUN 2021 12:00
  • Skapad: 06 JUN 2021 12:00

7/6

A.

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

Clean from 2″ Below the Knee + Jerk

(pause for 2 seconds at 2″ below the knee, and clean from the position, followed by a jerk)

Start around 60-65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.

B.

For time:

40/30 Calories of Assault Bike

40 Burpee Pull-Ups

(pull-up bar 2-3 dm above standing reach)



8/6

Utomhustabata



9/6

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 6 minutes (2 sets):

Back Squat x 10 reps @ 70-75%

(goal is to use these two sets to find a 10-RM)

 

B.

Complete as many rounds and reps as possible in 12 minutes of:

3 Bar Muscle-Ups

6 Strict Handstand Push-Ups

12 Dumbbell Box Step-Overs (22,5/15 kg)



10/6

Complete rounds of 21, 15 and 9 reps for time of:

21 Dumbbell Front Squats

50 Double-Unders

15 Dumbbell Front Squats

50 Double-Unders

9 Dumbbell Front Squats

50 Double-Unders

 

Rest 2 min together 

 

Complete rounds of 21, 15 and 9 reps for time of:

Lateral Burpees Over Dumbbells

Dumbbell Deadlifts

 

Rest 2 min together

 

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

10 Dumbbell Front Squats

50 Double-Unders

10 Lateral Burpees Over Dumbbells

10 Dumbbell Deadlifts



11/6

“Rabbit’s Delight”

Objective:

Complete as many repetitions as you can, as quickly as you can.

Mission:

Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements:

Thrusters (20/15 kg)

KB Swings (24/16 kg)

Wall Ball (9/6 kg)

Box Jumps 



13/6

 

Complete as many rounds and reps as possible in 5 minutes of:

400 Meter Run

15 Bent-Over Rows

Max Reps of Alternating Reverse Lunges with Dumbbell Farmer’s Carry until the end of the interval

 

Rest 60 seconds

 

Complete as many rounds and reps as possible in 5 minutes of:

20 Alternating Dumbbell Snatches

400 Meter Run

Plank Hold until the end of the 5-minute interval

Rest 60 seconds and complete both of the above portions for a total of THREE (3) sets. 

Skribent: Jenny Eriksson
Epost: 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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