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Veckans pass, Atletboxen v 24 2022

12 JUN 2022 09:45
  • Skapad: 12 JUN 2022 09:45

13/6

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 6-8 reps @ 80%

B.

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

3 Strict-Handstand Push-Ups

6 Strict Pull-Ups

12 Alternating Pistols (single-leg squats)

14/6

TABATA

 

15/6

Every 9 minutes, for 36 minutes (4 sets) for times:

80 Double-Unders

800 Meter Run

10 Ground to Overhead (135/95 lbs)

 

16/6

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

12 Alternating Single-Arm Dumbbell Snatches (50/35 lbs)

12 Dumbbell Box Step-Overs (50/35 lbs to 24″/20″ box)

 

17/6

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

Station 1 – 300/250 Meter Row

Station 2 – 30 Wall Ball Shots

Station 3 – 20 Dumbbell Push Press

Station 4 – 25/15 Calories of Assault Bike

Station 5 – Rest

 

19/6

A.

Every 2 minutes, for 10 minutes (5 sets):

Bench Press x 5-6 reps @ 20X1

Followed by…

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

Bench Press x Max Reps @ 90% of today’s heaviest set

B.

Three sets for max reps:

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Handstand Push-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Strict Pull-Ups

Rest 30 seconds

90 seconds of the following…

9 Burpee Box Jump-Overs + Max Reps of Toes to Bar

Rest 30 seconds

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"

 

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Flen Sport & Hälsa IF
Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
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64293 Flen

Kontakt:
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