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Veckans pass, Atletboxen v 37 2021

12 SEP 2021 22:19
  • Skapad: 12 SEP 2021 22:19

13/9

Weightlifting

Squat snatch 5X3 @ 70% of your 1RM snatch

Note: rest 2 min between each set and perform without TNG - drop the barbell, take 1-2 seconds and get back on it.

Strength

Back squat 3X5 @ 75% of your 1RM back squat

Note: rest 2min between each set.

Workout

”RADIATOR”

AMRAP 12 min:

15 handstand pushups

20 front squats 42,5/30 kg

25 over the box jumps 60/50 cm

50 double unders


14/9

Tabata


15/9

Gymnastic strength

Strict pullup 3 sets of max reps. Rest 1 minute

Gymnastic workout ”MACAQUE”

5 rounds:

3 ring muscle ups / feet assisted ring muscle ups

6m handstand walk/ handstand hold 

12 dumbbell snatches 22,5/15 kg

Timecap: 10 min

Endurance

EMOM 12:

Min 1: 15/12 cal row

Min 2: 15/12 cal assault bike


16/9

Strength

Strict press 5x5 @ 75% of your 1RM strict press

Note: rest 2-3 min between each set.

Workout

”FRELENA”

5 rounds for time:

400m run

15 dumbbell thrusters (2x20/15 kg)

15 toes to bar

Timecap: 25 min

Accessory (optional)

50 GHD-situps

Note: perform at your own pace.


17/9

Team workout

”FRANTASY LAND”

In teams of 2 (split anyhow):

42-30-18

Thrusters 42,5/30 kg

Pullups

30-24-18

Thrusters 50/35 kg

Chest to bar

18-12-6

Thrusters 60/40 kg

Bar muscle ups

Timecap: 40 min




19/9

Workout 

5 rounds

800m Run

23 Back Squat 0,75 x BW 

13 Deadlift 1,5 BW 

Timecap 50min

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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