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Veckans pass, Atletboxen v 24 2020

07 JUN 2020 12:00
  • Skapad: 07 JUN 2020 12:00

8/6

A.

In 15 minutes, complete the following:

 

Run 800 Meters

 

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

 

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

 

B.

In 15 minutes, complete the following:

 

Run 800 Meters

 

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (25/15 kg)

10 Toes to Bar

 

9/6

Every 2 minutes, for 30 minutes (5 sets):

Station 1 – 400/300 Meters of Rowing

Station 2 – 18 m Walking Lunges with KB/DB Farmer’s Carry (32/24 kg)

Station 3 – 20/15 Calories of Assault Bike

 

10/6

Every 90 seconds for 12 minutes (4 sets):

Even –Muscle-Up Transition Drill (your choice – practicing efficiency) x 2-3 reps

Odd – Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout – practice touch and go reps, if possible.)

 

Then…

 

Every 4 minutes, for 32 minutes (8 sets) for max load:

400 Meter Run

3 Power Cleans

3 Ring Muscle-Ups

 

11/6

Tabata

 

12/6

In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:

Station 1 – 10 Dumbbell Devil’s Presses (25/15 kg)

Station 2 – 20/15 Calories of Assault Bike or Bike Erg

Station 3 – 30 Box Jumps ( jump up, step down)

Station 4 – 40 Push-Ups

Station 5 – Rest

 

14/6

Take 10-12 minutes to build to the weight you will use for your first set in Part A.

 

A.

Five sets of:

Back Squat x 2 reps @ 90+%

Rest 2 minutes

 

B.

“Little Giza”

For time:

25 Pull-Ups

50 Wall Ball Shots (9/6 kg)

100 Double-Unders

50 Wall Ball Shots

25 Pull-Ups

Time Cap = 15:00

 

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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