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Veckans pass, Atletboxen v 32 2020

01 AUG 2020 19:37
  • Uppdaterad: 01 AUG 2020 19:37

V 32

3/8

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 – 20/15 Calories of Assault Bike

Station 2 – 15 Devil’s Presses (22.5/15 kg DBs)

Station 3 – 300/250 Meter Row

Station 4 – 30 Kettlebell Swings (24/16 kg)

Station 5 – Rest

 

4/8

Every 5 minutes, for 30 minutes (6 sets) for times:

10 Strict Pull-Ups

15 Toes to Bar

20 Push-Ups

25 Wall Ball Shots (9/6 kg)

 

5/8

A.

“Christine”

Three rounds for time:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps 

Rest until relatively recovered, and then…

B.

Three sets of:

Posted Single-Leg Deadlifts x 8-10 reps each @ 3011

Rest 60 seconds

Barbell Glute Bridges x 6-8 reps @ 20X1

Rest 60 seconds

Side Plank x 45 seconds each side

Rest 60 seconds

 

6/8

Tabata

 

7/8

In teams of two, complete the following as quickly as possible, partitioning the reps as you see fit:

1600 Meter Med-Ball Relay Run

50 Strict Pull-Ups

100 Kettlebell Swings

100 Burpee Box Jump-Overs

100 Kettlebell Swings

50 Strict Pull-Ups

1600 Meter Med-Ball Relay Run

 

9/8

A.

Take 20 minutes to build to today’s 1-RM…

Tempo Front Squat x 1 rep @ 32X1

Build over the course of 7-10 sets to today’s 1-RM. Show control in the 3-second descent, pause for 2-seconds in the bottom position and explode straight up – no bounce out of the bottom.

B.

For time:

800 Meter Run

50 Thrusters (43/30 kg)

800 Meter Run

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"

 

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Jenni Östling, Prins Wilhelms väg 43
64231 Flen

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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