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Veckans pass, Atletboxen v 7 2022

12 FEB 2022 20:14
  • Skapad: 12 FEB 2022 20:14

14/2

Two sets of:

2 minutes of Assault Bike @ 60-65/50-55 RPMs

10 Push-Ups

Finish with. . .

3-5 Sets of:

30 Seconds of Assault Bike or Rowing @ 90+%

60 Seconds Rest

Rest 5 minutes but stay warm.

Then…

Four rounds for time of:

40 Air Squats

30 Kettlebell Swings (24/16 kg)

20 Push-Ups

10 Toes to Bar

400 Meter Run

15/2

A.

Every 2 minutes, for 12 minutes (6 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 – 1 rep @ 95%

*Set 6 – 3 reps @ 90%

B.

Three rounds for time of:

40/30 Calories of Assault Bike

40 Double-Unders

30 Thrusters (20/15 kg)

20 Toes to Bar

 

16/2

A.

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

Dumbbell Walking Lunge x 20 steps @ 10X0

Go heavy the final steps should not be performed without struggle.

B.

Complete as many rounds and reps as possible in 5 minutes of:

20 Double-Unders

10 Air Squats

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Dumbbell Beast-Makers

10 Box Jumps (24″/20″)

*Beast-Makers = Row Left, Push-Up, Row Right, Squat Clean to Overhead

Rest 60 seconds, and then…

Complete as many rounds and reps as possible in 5 minutes of:

5 Toes to Bar

10 Push-Ups

 

 

17/2

TABATA

18/2

Team of 2

5 Rounds for time

20 Devil Press 22,5/15kg

40 Box Overs

60 Push Ups

80 Sit Ups

100 Double Unders

20/2

A.

Eight sets of:

Deadlift x 3 reps @ 80-83% of 1-RM Deadlift

Rest as needed

B.

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

20 Kettlebell Sumo Deadlifts (32/24 kg)

15 Box Jumps (24″/20″ – jump up, step down)

10 Chest-to-Bar Pull-Ups

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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