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Veckans pass, Atletboxen v 3 2020

12 JAN 2020 12:00
  • Skapad: 12 JAN 2020 12:00

13/1

 

A. Every 4 minutes, for 24 minutes (6 sets):

Deadlift

*Set 1 – 6 reps

*Set 2 – 4 reps

*Set 3 – 2 reps

*Set 4 – 6 reps

*Set 5 – 4 reps

*Set 6 – 2 reps

B.

Three rounds for time of:

20 Pull-Ups

40 Kettlebell Swings (24/16 kg)



14/1

 

Every 10 minutes, for 30 minutes (3 sets) for times:

 

500 Meter Row

12 Strict Handstand Push-Ups

20/15 Calories of Assault Bike

20 Alternating Pistols

400 Meter Run

 

15/1

 

A. Five sets of:

Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

B.

In teams of two, partners alternate complete rounds until they have finished 5 sets each of:

5 Overhead Squats*

10 Kettlebell Swings (32/24 kg)

20 Double-Unders

*For the overhead squats, choose a weight that will challenge you, but that you should still be able to complete the 5 reps unbroken. If you don’t have a partner for this session, use a 1:1 Work:Rest ratio and push the intensity during your work period.

 

16/1

Tabata 



17/1

In team of two, athletes do full round before changing

 

A.

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

15 Box Jumps 

15 Push Presses (43/29.5 kg)

Rest 2 minutes, and when the running clock reaches 12.00…

B.

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

5 Devil’s Presses (22.5/15 kg DBs)

15 Air Squats

Rest 2 minutes, and when the running clock reaches 24:00…

C.

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

10 Pull-Ups

15 Push-Ups

 

19/1

Tema: Pressar

Skribent: Jenny Eriksson
Epost: Adressen Gömd

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

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