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Veckans pass, Atletboxen v 33 2021

15 AUG 2021 12:00
  • Skapad: 15 AUG 2021 12:00

16/8

A.

Six sets of:

Overhead Squats x 3 reps

Rest 2 minutes

Start around 70% of your 1-RM and build in load over the course of the 6 sets.

B.

For time:

Row 1000 Meters

20 Squat Snatches (61/43 kg)

 

18/8

A.

For time:

80 Double-Unders

40 Russian Kettlebell Swings (32/24 kg)

20 Ring Dips

10 Strict pullups

800 Meter Run

10 Strict Pullups

20 Ring Dips

40 Russian Kettlebell Swings

80 Double-Unders

B.

Every minute, on the minute, for 15 minutes (3 sets of each):

Minute 1 – Supine Ring Rows x 8-10 reps @ 2111

Minute 2 – Side Plank (Left) x 40 seconds

Minute 3 – Side Plank (Right) x 40 seconds

Minute 4 – Reverse Snow Angels x 15 reps (slow & controlled)

Minute 5 – Hollow Rocks or Hold x 30-40 seconds

 

20/8

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:

800 Meter Run

80 Walking Lunges with Kettlebell Farmer’s Carry

400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)

40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.

 

22/8

“Saved by the Barbell”

Three rounds for max reps of:

1 Minute of Burpees

1 Minute of Wall Ball Shots (9/6 kg)

1 Minute of Deadlifts (52/34 kg)

1 Minute of Medicine Ball Sit-Ups (9/6 kg)

1 Minute of Hang Power Cleans (52/34 kg)

Rest 1 minute

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"

 

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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