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Veckans pass, Atletboxen v 49 2021

04 DEC 2021 20:03
  • Skapad: 04 DEC 2021 20:03

6/12

Strength

Back squat 4x5 @ 65% of your 1RM back squat

Note: rest 2-3 min between each set.

Open workout

”OPEN 15.2ISH”

From 0:00-3:00

2 rounds:

10 overhead squats 40/30 kg

10 pullups

From 3:00-6:00

2 rounds:

12 overhead squats 40/30 kg

12 pullups

2 rounds:

From 6:00-9:00

14 overhead squats 40/30 kg

14 pullups

Accessory (optional)

Bulgarian split squats 4x8 (on each leg)

Note: use moderate dumbbells for weights.

7/12

Gymnastic strength

Every 15 seconds for 6 minutes:

1 strict handstand pushup

Gymnastic workout

21-15-9

Toes to bar

Burpees

Rest 3 min

21-15-9

Ring dips

Burpee box jump overs

Timecap: 25 min

Endurance

1 round:

250/200m row

Rest 60 seconds

250/200m row

Rest 50 seconds

250/200m row

Rest 40 seconds

250/200m row

Rest 30 seconds

250/200m row

8/12

Strength

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

Bench press 4x5 @ 65% of your 1 RM bench

Note: perform these in supersets if possible.

Workout

EMOM 25 min:

Minute 1: 16 pushups

Minute 2: 18 kettlebell swings 24/16 kg

Minute 3: 20 wallballs 9/6 kg

Minute 4: 5 devils press (2x22,5/15 kg)

Minute 5: rest

9/12

Tabata 

10/12

Team workout (2&2)

AMRAP 35 min:

200/160 calorie Assault bike 

In the remaining time, AMRAP (you go - I go):

50 double unders

15 GHDs

3 wall walks

12/12

Weightlifting

Hang clean (below knees) 5x2 @ 75% of 1 RM clean

Note: pause 2 seconds below knees.

Workout

“Angie”

100 Pull ups 

100 Push ups

100 Situps

100 Air squats

Timecap 30 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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