Hoppa till sidans innehåll

Veckans pass, Atletboxen vecka 39 2021

27 SEP 2021 09:42
  • Skapad: 27 SEP 2021 09:42

27/9

Weightlifting

Every 2 min x 5, perform:

2 Squat Snatches @ 80% of 1 RM Snatch



Note: drop the barbell between each rep.




Strength

Back squat 5x1 @ 85% of your 1RM back squat

Note: rest 2-3 min between each set.




Open workout



”OPEN 17.4”



AMRAP 13 min:

55 deadlifts 100/70 kg

55 wallballs 9/6 kg

55 calorie row

55 handstand pushups



Accessory (optional)

Accumulate 100 bulgarian split squats (empty barbell)




28/9



Gymnastic strength

Strict pullup strength

3 sets of max reps. Rest 1 minute between sets. Increase 1-2 reps from last week.




Gymnastic workout

6 rounds:

5 burpee pullups

10 toes to bar

30 double unders



Timecap: 10 min




Endurance



"DEATH BY ASSAULT BIKE"



EMOM until failure:

Minute 1: 2 calorie assault bike

Minute 2: 4 calorie assault bike

Minute 3: 6...



Note: continue until you can’t reach the calories within the minute.




Accessory (optional)

4 sets for quality:

15 chest supported rear delt flyes @ moderate weight









29/9



Strength

Strict press 5x1 @ 85% of your 1RM strict press

Note: rest 2-3 min between each set.




Workout



For time:⠀

100 dumbbell hang clean and jerks (2x22,5/15 kg)⠀

EMOM: 3 dumbbell facing burpees



Timecap: 22 min





Accessory (optional)

4 sets for quality:

8 barbell rows @ moderate weight



 



 



30/9



TABATA



1/10



Team workout



In teams of 2 (split anyhow):



2km run together

150m dumbbell overhead walking lunges 22,5/15 kg

50 synchronized burpee to ring touch

50 clean and jerks 70/47,5 kg



Timecap: 40 min



Note: the rings should be set up so that you have to jump to reach them each time.




3/10




Workout



“FATAL 40”



For time  

40 Wall ball shots (9/6kg)

40 Hang Cleans (42,5/30kg)

40 Pull-Ups

40 Deadlifts (42,5/30kg)         

40 Push-Ups

40 Boxjumps

40 Toes-to-Bars

40 Air squats

40 Hang Snatsches (42,5/30kg)

40 Double-Unders

40 Sit-Ups

40 Burpees

400 meter run at start and after each 40 rep movement




Timecap 50min 

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...

Guldsponsorer

imagerl85e.png

Silversponsorer

Bronssponsorer