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Veckans pass, Atletboxen v 4 2022

22 JAN 2022 17:08
  • Skapad: 22 JAN 2022 17:08

24/1

A.

Every 2:30 minutes, for 15 minutes (6 sets):

Tempo Front Squat @ 32X1

*Set 1 – 3 reps @ 70% of 1-RM Front Squat

*Set 2 – 2 reps @ 75%

*Set 3 – 2 reps @ 80%

*Set 4 – 1 rep @ 85%

*Set 5 – 1 rep @ 87.5%

*Set 6 – 1 Tempo Front Squat @ 32X1 + 2 Front Squat (no tempo) @ 85-87.5%

B.

For time:

50/35 Calories of Assault Bike

50 Dumbbell Box Step-Overs (50/35 lb DBs)

800 Meter Run

25/1

TABATA

26/1

A.

Every 2 minutes, for 6 minutes (3 sets):

Jump to Split x 3 reps @ 60% of 1-RM Jerk

(Barbell on your back the whole time, quickly move feet into the split position without any upward drive.)

B.

Every 2 minutes, for 14 minutes (7 sets):

Split Jerk x 2 reps

*Sets 1-4 = @ 70%

*Sets 5-7 = @ 75%

C.

Three rounds for time of:

400 Meter Run

9 Strict Handstand Push-Ups

15 Ring Dips

21 Push-Ups

27/1

A.

Every 3 minutes, for 15 minutes (5 sets):

Front Squat

*Set 1 – 3 reps @ 75%

*Set 2 – 2 reps @ 80%

*Set 3 – 1 rep @ 85%

*Set 4 – 1 rep @ 90%

*Set 5 – 3 reps @ 85-90%

B.

Complete as many rounds and reps as possible in 15 minutes of:

5 Hang Squat Cleans (135/95 lbs)

10 Toes to Bar

15 Wall Ball Shots (20/14 lbs)

30 Double-Unders

28/1

Team workout (2&2)

AMRAP 40 min (split anyhow):

1000m row (partner in handstand hold against wall)

50 overhead squats 50/35 kg

25 high burpee boxjump overs 70/60 cm

10 Pull-Ups

 

 

 

30/1

A.

Every 2 minutes, for 24 minutes (12 sets):

Clean & Jerk x 1 rep

Loading per set (by %): 60, 65, 70, 75, 80, 85, 87, 89, 91, 93, 95, 95

B.

For time:

50/35 Calories of Assault Bike

30 Ground to Overhead (115/75 lbs)

30 Pull-Ups

Time Cap = 10:00

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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