Måndag 15/5 Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift) Rest 90 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 90 seconds B. For time: 21 Deadlifts (205/145 lbs) 400 Meter Run 15 […]
Veckans pass Atletboxen v19 2023 (8/5-14/5)
Måndag 8/5 A. Take 20-24 minutes to build to today’s 1-RM Front Squat B. “The Ram” For time: 75 Wall Ball Shots (20/14 lbs) 50 Toes to Bar 50 Wall Ball Shots 25 Toes to Bar 25 Wall Ball Shots Tisdag 9/5 A. Every 2 minutes, for 16 minutes (8 sets) of: Snatch […]
Veckans pass Atletboxen v18 2023 (1/5-7/5)
Måndag 1/5 PERFORMANCE “Keep it Steady” Three rounds for time of: 800 Meter Run 10 Overhead Squats (155/105 lbs) 15 Burpees Over the Barbell 20 Toes to Bar Tisdag 2/5 PERFORMANCE & FITNESS A. In teams of two, alternating full rounds, complete ten (10) rounds for time of: 400 Meter Run 20 Alternating Dumbbell […]
Veckans pass Atletboxen v17 2023 24/4-30/4)
Måndag 24/4 PERFORMANCE A. Five sets of: 2-4 Strict Tempo Ring Dips @ 4011 immediately followed by… 20-30 second Ring Support Hold Rest 30 seconds Copenhagen Side Plank x 30-40 seconds each side (accumulate the time if necessary) Rest 30-60 seconds B. Five rounds for time: 30 Double-Unders 15 Push-Ups 3 Wall Walks Tisdag 25/4 […]
Veckans pass Atletboxen v16 2023 17/4-23/4)
V16 Måndag 17/4 FITNESS, PERFORMANCE A. Four sets of: 15 second Ring Support Hold immediately followed by… Max Reps of Strict Tempo Ring Dips @ 1111 Rest 30 seconds Long Lunge Hold x 45 seconds each side Rest 60 seconds B. Against a 3-minute running clock… 350/300 Meter Row 12 Toes to Bar Max […]
Veckans pass Atletboxen v15 2023 10/4-16/4)
V15 Måndag 10/4 PERFORMANCE PERFORMANCE A. Every minute, on the minute, for 30 minutes (6 sets) for max reps of: Minute 1: 15/10 Calories of Rowing Minute 2: 12/8 Calories of Assault Bike Minute 3: 15 Toes to Bar Minute 4: 60 seconds of Max Reps Devil’s Press Minute 5: Rest Tisdag 11/4 FITNESS, PERFORMANCE […]
Veckans pass Atletboxen v14 2023 3/4-9/4)
V14 Måndag 3/4 PERFORMANCE A. With a continuous running clock, perform the following for times: 0:00 – 1000 Meter Row 5:00 – 75 Shoulder to Overhead (115/75 lbs) 10:00 – 15 Ring Muscle-Ups or 30 Strict Pull-Ups 15:00 – 75 Dumbbell Thrusters (35/25 lbs) 20:00 – 75 Box Jump-Overs (24″/20″) 25:00 – 800 Meter Run […]
Veckans pass Atletboxen v13 2023 27/3-2/4)
V13 Måndag 27/3 PERFORMANCE PERFORMANCE A. Five sets of: Front Squat x 2-3 reps (load as heavy as possible, if you get the third rep, increase load) Rest 30 seconds Quadruped PVC Trap-3 Raise x 6-8 reps each @ 1114 Rest 30 seconds B. Every 2 minutes, for 12 minutes (2 sets) for times: […]
Veckans pass Atletboxen v12 2023 20/3-26/3)
V12 Måndag PERFORMANCE PERFORMANCE A. Five sets of: Front Squat x 3-4 reps (load as heavy as possible, if you get the fourth rep, increase load) Rest 30 seconds Prone PVC Front-Rack Stretch x 2 minutes Rest 30 seconds B. For time: 400 Meter Run 20 Thrusters (95/65 lbs) 30 Chest-to-Bar Pull-Ups 20 Thrusters 400 Meter […]
Veckans pass Atletboxen v11 2023 13/3-19/3)
V11 (13/3-19/3) Måndag A. Every 90 seconds, for 24 minutes (4 sets): Station 1 – Barbell Hip Thrusts x 6-7 reps @ 20X1 (staying with weight used last week – or around 80% of your 1-RM Deadlift) Station 2 – Slider Hamstring Curls x 10-12 reps @ 2111 (if you don’t have a Valslide or […]