Veckans pass, Atletboxen v 33 2020

V 33 

10/8

Every 8 minutes, for 32 minutes (4 sets) for times of:

400 Meter Run

30 Shoulder to Overhead (52/34 kg)

20 Toes to Bar

500 Meter Row

11/8

A.

Back Squat

*Set 1 – 5 reps @ 75% of 1-RM Back Squat

*Set 2 – 3 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 5 reps @ 80%

*Set 5 – 3 reps @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 5 reps @ 85%

*Set 8 – 3 reps @ 90%

*Set 9 – 1 rep @ 95%

Rest 2-3 minutes between sets.

B.

“Charley Horse”

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)

25 Front Squats (80/52 kg)

25 Burpee Box Jump-Overs 

Barbell should start from the ground.

12/8

A.

Every 2 minutes, for 12 minutes (6 sets) of:

Tempo Bench Press x 5 reps @ 21X1

Use the first 3-4 sets to build to the heaviest load you can handle for the final 2-3 sets.

B.

Complete as many rounds and reps as possible in 15 minutes of:

45 Double-Unders

30 Push-Ups

15 Chest-to-Bar Pull-Ups

13/8

Tabata

14/8

Team of two, AMRAP 30 min

50 Airsquat

40 KB swing

30 Shoulder to overhead

20 Burpees

10 Pullups

Share anyhow 

16/8

A.

Every 2 minutes, for 12 minutes (6 sets) of:

Deadlift

*Set 1 – 8 reps @ 50%

*Set 2 – 6 reps @ 60%

*Set 3 – 4 reps @ 70%

*Set 4 – 2 reps @ 80%

*Set 5 – 2 reps @ 90%

*Set 6 – 5 reps @ 75%

B.

Three rounds for time of:

400 Meter Run

30 Walking Lunges with Dumbbell Farmer’s Carry (22,5/15 kg)

15 Devil’s Presses (22,5/15 kg)