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Veckans pass, Atletboxen v 4 2021

24 JAN 2021 12:00
  • Skapad: 24 JAN 2021 12:00

Justeringar i schemat kan ske om passet hålls utomhus eller annars vid behov för att kunna hålla nuvarande restriktioner. Info om detta publiceras i medlemsgruppen på Facebook

 

25/1

Three sets for max reps of:

60 seconds of Wall Ball Shots

60 seconds of Kettlebell Swings (24/16 kg)

60 seconds of Dumbbell Box Step-Overs (50/35 lbs; 20″ box)

60 seconds of Strict Handstand Push-Ups

60 seconds of Rowing (for Calories)

Rest 3 minutes

 

26/1

Tabata

 

27/1

A.

“Fran”

Rounds of 21, 15, and 9 reps of:

43/30 kg Thrusters

Pull-Ups

 

B.

Two sets of:

Bulgarian Split Squats x 8 reps @ 3010

immediately followed by…

Dynamic Bulgarian Split Squats x 12 reps @ 10X0

Rest 60 seconds, the perform the same on the other leg; then rest 60 seconds before moving on

Plank 45 sec

Rest 60 seconds

For the Split Squats…you’ll perform the first 8 reps holding kettlebells or dumbbells in a farmer’s carry position, then after the 8th repetition you’ll drop the weights and perform 12 more reps unloaded, trying to jump as high as possible each rep.

 

28/1

A.

Every 2 minutes, for 16 minutes (8 sets) of:

Clean x 1.1

(rest 5-10 seconds between singles)

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

 

B

For time:

15 Power Cleans (70/48 kg)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

 

29/1

Complete as many rounds and reps as possible in 35 minutes of:

400 Meter Run

30/20 Calories of Assault Bike or Rowing

20 Front-Racked Kettlebell Walking Lunges (24/16 kg)

20 Toes to Bar

 

31/1

A.

Every 2 minutes, for 16 minutes (8 sets):

Split Jerk x 3 reps

Suggested loading per set (by %): 55, 60, 65, 70, 73, 76, 78, 80

 

B.

Against a 2-minute running clock…

20/15 Calories of Assault Bike

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 2 minutes, and repeat for a total of five (5) sets.

 

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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