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Veckans pass, Atletboxen v 34 2021

22 AUG 2021 12:00
  • Uppdaterad: 22 AUG 2021 12:00

23/8
TABATA


25/8

Warmup 

5min Row

5min Dynamic stretching

  1. Strength
    Floor Press 4x5-10 rep
    Straight arm banded lat pulldowns 4x10-15 rep
    Preform as superset
  1. Gymnastics workout
    “COMPLEX FRAN”

For time

7 Chest to bar /Ring row

7 Pullups /Ring row

7 Toes to bar /Toes to rig 

21 Thruster 42,5/30 kg

5 Chest to bar /Ring row

5 Pullups /Ring row

5 Toes to bar /Toes to rig  
15 Thrusters 42,5/30 kg

3 Chest to bar /Ring row

3 Pullups /Ring row

3 Toes to bar /Toes to rig 

9 Thruster

Timecap 11min

  1. Endurance 

Row 2000m in the following scenario 

0-1100m @2K goal tempo

1100-1750 recovery distance tempo
1750-2000 sprint to finish  




27/8

Team workout

”DARTH FRIENDSHIP”

Teams of 2, split anyhow:

200 box jump overs

150 wallballs 9/6 kg

100 clean and jerks RX 60/40 kg Std 50/35 kg

75 bar facing burpees

50 toes to bar 

25 synchronized wall walks / In place inchworm + 2 pushups

Timecap: 40 min



29/8

  1. Weightlifting
    Snatch E90 sec 10 set

Hang power snatch + Han squat snatch + Snatch

  1. Strength
    Back squat Every 2min (6set) 

2 rep @ 80%

Benchpress /floor press 3X5 rep

Barbell rowing 3x5 rep

  1. Workout 

AMRAP 8min

2 Power Cleans @ 100/65 kg

8 Burpee box jump over

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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