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Veckans pass, Atletboxen v 24 2021

13 JUN 2021 12:00
  • Skapad: 13 JUN 2021 12:00

14/6

A.

Deadlift x 15 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 10 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

Rest 2 minutes

Deadlift x 5 reps @ 2011

Rest 15-20 seconds

Handstand Push-Ups x Max Reps

B.

Against a 2-minute running clock, complete as many rounds and reps as possible of:

10 Box Jumps (24″/20″ – jump up, step down)

10 Push Press (115/75 lbs)

Rest 2 minutes between sets, and complete a total of 4 sets for max reps.



15/6

Utomhustabata



16/6

 

A.

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

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 5 sets, reaching a heavy triple by the fourth set, and repeating that weight for the final set.

B.

“Karen”

For time:

150 Wall Ball Shots (9/6 kg)



17/6

As many rounds and reps possible in 12 minutes of:

 

400 Meter Run

50 Double Unders

30 Contralateral Alternating V-Ups

 

When the running clock reaches 12:00, perform the following…

 

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

 

400 Meter Run

50 Double Unders

20 Dumbbell Box Step Ups

 

When the running clock reaches 24:00, perform the following…

 

Complete for time:

400 Meter Run

50 Double Unders

30 Contralateral Alternating V-Ups

400 Meter Run

50 Double-Unders

20 Dumbbell Push Press

 

TIME CAP: 10 Minutes



18/6

In team of two

Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:

3 Dumbbell Man-Makers (25/15 kg)

6 Strict Pull-Ups

9 Burpees

20/6

Every minute, on the minute, for 30 minutes (10 sets), complete:

Station 1 = 14-18 Alternating Dumbbell Snatch

Station 2 = 10 Mountain Climbers + Max Reps Push Ups until the clock reaches 45 seconds

Station 3 = 12 Single Dumbbell Step Ups + Max Reps Step Ups until the clock reaches 45 seconds

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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