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Veckans pass, Atletboxen v 48

28 NOV 2021 14:43
  • Uppdaterad: 28 NOV 2021 14:43

29/11.

Accessory strength

4 rounds:

8 dumbbell bench press @ moderate weight

8 dumbbell row (each arm) @ moderate weight

Note: perform these as supersets.


Open workout ”OPEN 20.4”

For time:

30 box jumps 60/50 cm

15 clean and jerks 40/30 kg

30 box jumps 60/50 cm

15 clean and jerks 60/40 kg

30 box jumps 60/50 cm

10 clean and jerks 80/55 kg

30 pistols

10 clean and jerks 100/70 kg

30 pistols

5 clean and jerks 120/85 kg

30 pistols

5 clean and jerks 140/90 kg

Timecap: 20 min

Accessory (optional)

For completion:

100 hollow rocks

* each break = 10 diamond pushups



30/11

TABATA



1/12

Gymnastic strength

For completion:

Option 1

30 strict handstand pushups

* For each break, do 10 regular sit ups

Option 2

30 Strict Press  

* For each break, do 10 regular sit ups

Gymnastic workout

For time:

21-15-9:

Power snatches 40/30 kg

Pullups

Rest 3 min

21-15-9

Power cleans 50/35 kg

Toes to bar



Timecap: 25 min


Accessory (optional)

Accumulate:

3 minutes hollow hold

each break = 10 regular pushups



2/12

Strength

Deadlifts: 20 reps @ add 2,5-5 kg from last week, then: 3x10 at same weight

Accessory strength

5 rounds:

10 dumbbell step ups @ moderate weight

Note: using a 60/50 cm box and 2 dumbbells. 5 step ups on each leg.



Workout

For time:

50 wallballs 9/6 kg

5 rope climbs

40 wallballs 9/6 kg

4 rope climbs

30 wallballs 9/6 kg

3 rope climbs

20 wallballs 9/6 kg

2 rope climbs

10 wallballs 9/6 kg

1 rope climb

Timecap: 22 min



3/12

Team workout (2&2)

For time:

40 deadlifts 100/70 kg

40 synchro burpees

600m run

30 deadlifts 100/70 kg

30 synchro burpees

600m run

20 deadlifts 100/70 kg

20 synchro burpees

600m run

10 deadlifts 100/70 kg

10 synchro burpees

Timecap: 35 min


5/12

Strength

E 2,5 min backsquat

Set 1. 5 rep

Set 2. 4 rep

Set 3. 3 rep

Set 4. 2 rep

Set 4. 1 rep

Set 5. 1 rep

Workout 1

“Half Cindy” 

AMRAP 10 min

5 Pull-Ups

10 Push-Ups

15 Air Squats 

Rest 3 min 

Workout 1

“Annie”

50-40-30-20-10 Reps for time:

Double unders 

Sit Ups

Timecap 15 min 

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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