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Veckans pass, Atletboxen v 34 2020

16 AUG 2020 12:00
  • Skapad: 16 AUG 2020 12:00

17/8

Five rounds for time of:

400 Meter Run

30 Wall Ball Shots (9/6 kg)

20 Kettlebell Swings (24/16 kg)

 

18/8

A.

Take 20 minutes to build to today’s 1-RM Push Press

 

B.

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

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols

 

19/8

A.

Every 2 minutes, for 20 minutes (10 sets):

Power Clean x 1 rep

Build over the course of the 10 sets to today’s heavy.

 

B.

For time:

15 Power Cleans (70/47,5 kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

 

20/8

A.

Back Squat

*Set 1 – 5 reps @ 65-70%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 85-90%

Rest 2-3 minutes

Followed by…

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

Back Squat x 1 rep @ 95%

 

B.

Three rounds for time of:

400 Meter Run

20 Alternating Dumbbell Snatches (22,5/15 kg)

24 m Single-Arm Dumbbell Overhead Walking Lunges (22,5/15 kg – 12 m down and back, switch arms on return back)

 

21/8

Team of two AMRAP 30 min

20 cal row

20 DB Thrusters (22,5/15 kg)

20 DB Box step-overs (22,5/15 kg)

20 Pull-ups

20 Boxjumps

Partner A starts to row, Partner B then performs Thrusters, Partner A then performs box step-overs, Partner B does pull-ups, Partner A does boxjumps, then Partner row…and so on.

 

23/8

A.

Complete as many rounds and reps as possible in 8 minutes of:

20 Calories of Rowing

15 Chest-to-Bar Pull-Ups

Rest 4 minutes, and when the running clock reaches 12:00…

 

B.

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

12 Wall Ball Shots (9/6 kg)

Rest 4 minutes, and when the running clock reaches 24:00…

 

C.

Complete as many rounds and reps as possible in 8 minutes of:

20/15 Calories of Assault Bike

10 Burpees

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"

 

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

Besöksadress:
Atletboxen, Öjavägen 2
64293 Flen

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