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Veckans pass, Atletboxen v 5 2021

31 JAN 2021 08:17
  • Skapad: 31 JAN 2021 08:17

1/2

Complete as many rounds and reps as possible in 30 minutes of:

400 Meter Run

immediately followed by…

Three rounds of:

15 Wall Ball Shots (9/6 kg)

10 Push-Ups

5 Strict Pull-Ups

 

2/2

Tabata

3/2

A.

Every 90 seconds, for 6 minutes (4 sets):

Hang Snatch x 2 reps @ 65-70% of 1-RM Snatch

Rest 60 seconds, and then…

Every 90 seconds, for 9 minutes (6 sets):

Hang Snatch + Snatch @ 75-85% of 1-RM Snatch

 

B.

Three rounds for time of:

10 Snatches (61/43 kg)

15 Toes to Bar

 

4/2

A.

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

Tempo Front Squat x 3 reps @ 31X1

Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.

 

B.

“Charley Horse”

For time:

50/35 Calories of Assault Bike (or 75/50 Calories of Rowing)

25 Front Squats (80/52 kg)

25 Burpee Box Jump-Overs

Barbell should start from the ground.

 

5/2

A.

Three sets of:

Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Dumbbell Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Dumbbell Alternating Reverse Lunges x 10 reps each leg @ 10X1

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B.

Three sets of:

Against a 2-minute running clock, complete as many rounds and reps as possilbe of:

5 Burpees

10 Kettlebell Swings

Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed.

 

7/2

A.

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

Split Jerk x 2 reps

Build to roughly 90% over the course of the 8 sets.

 

B.

Against a 3-minute running clock…

20/15 Calories of Assault Bike

15 Chest-to-Bar Pull-Ups

Max Reps of Strict Handstand Push-Ups in remaining time

Rest 6 minutes, and repeat for a total of three (3) sets.

Skribent: Jenny Eriksson
Epost: 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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