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Veckans pass, Atletboxen v 8 2020

16 FEB 2020 10:47
  • Skapad: 16 FEB 2020 10:47

17/2

A.

Every two minutes, for 12 minutes (6 sets):

Back Squat

*Set 1 – 5 reps @ 55%

*Set 2 – 5 reps @ 65%

*Set 3 – 3 reps @ 75%

*Set 4 – 2 reps @ 85%

*Set 5 – 2 reps @ 90%

*Set 6 – 1 rep @ 95%

Then rest two minutes before starting…

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

Back Squat x 1 rep @ 95+%

B.

For time:

30/20 Calories of Assault Bike (or 40/30 Calories of Rowing)

400 Meter Run

10 Front Squats (70/47,5 kg)

20 Burpee Box Jump-Overs 

10 Front Squats (70/47,5 kg)

 

18/2

A.

Take 20 minutes to build to today’s 1-RM Push Press

 

B.

Complete as many rounds and reps as possible in 12 minutes of:

4 Strict Handstand Push-Ups

8 Strict Pull-Ups

12 Alternating Pistols



19/2

A.

Take 20 minutes to build to today’s 1-RM Snatch

B.

Every minute, on the minute, for 20 minutes:

Even minutes – Row Sprint x 30 seconds

Odd minutes – Power Snatch or Snatch x 3 reps @ 75-80% of today’s 1RM



20/2

Tabata

 

21/2

In teams of two, alternate movements to complete as many rounds and reps as possible in 30 minutes of:

 

20/15 Calories of Assault Bike

15 Ring Dips

30 Russian Kettlebell Swings

60 Double Unders

15 Ring Dips

30 Russian Kettlebell swings

20/15 Calories of Assault Bike 

 

23/2

A.

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

Push/Power Jerk

*Set 1 – 3 reps @ 70-74% of 1-RM

*Set 2 – 3 reps @ 75-79%

*Set 3 – 2 reps @ 80-84%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 87-89%

*Set 6 – 1 rep @ 90-92%

*Set 7 – 1 rep @ 93-94%

*Set 8 – 1 rep @ 95%

B.

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

20 Alternating Dumbbell Snatches (25/15 kg)

10 Strict Handstand Push-Ups

Skribent: Jenny Eriksson
Epost: Adressen Gömd

Betalningsuppgifter:

BG: 5056-4574 eller
Swish: 123 571 49 85

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