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Veckans pass, Atletboxen v 4 2020

19 JAN 2020 10:53
  • Skapad: 19 JAN 2020 10:53

20/1

A.

Five sets of:

Push Press x 3-4 reps

Rest 2 minutes

Build to today’s heavy 3-4 reps.

B.

“Helen”

Three rounds for time of:

400 Meter Run

21 Kettlebell Swings (24/16 kg)

12 Pull-Ups

 

21/1

A.

Back Squat

*Set 1 – 5 reps @ 70-75%

*Set 2 – 3 reps @ 75-80%

*Set 3 – 1 rep @ 80-85%

*Set 4 – 5 reps @ 75-80%

*Set 5 – 3 reps @ 80-85%

*Set 6 – 1 rep @ 85-90%

Rest 2-3 minutes between sets.

B.

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

4 Dumbbell Hang Power Cleans (25/15 kg DBs)

8 Dumbbell Front Squats (25/15 kg DBs)

12 Alternating Lunges with Dumbbell Farmer’s Carry (25/15 kg DBs)

 

22/1

A.

Deadlift:

*Set 1 – 5 reps

*Set 2 – 3 reps

*Set 3 – 1 reps

*Set 4 – 5 reps

*Set 5 – 3 reps

*Set 6 – 1 reps

B.

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

20/15 Calories of Assault Bike/row

15 Deadlifts (102/70 kg)

400 Meter Run

 

23/1

Tabata

 

24/1

Timecap 40 min

 

Team of two, one partner work, one partner run 200 m. Athletes choose the order of their own. One person must run to collect reps. 

 

120 Wallball (9/6 kg)

120 KB swing (24/16 kg)

100 Dumbell press (25/15 kg)

80 Sit-ups

80 Boxjump

60 Burpees

60/80/100 cal row (60 k/k, 80 k/m, 100 m/m) 

 

26/1

Tema: Knäböj

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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Flen Sport & Hälsa IF är en ideell förening med visionen "En plats för alla"

 

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64231 Flen

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