Måndag A. Every 3 minutes, for 12 minutes (4 sets) of: Banded Deadlifts x 10 reps @ 45% of 1-RM Rest 30 seconds Weighted Prayer Stretch x 60 seconds Stand with the bar as fast as you can. Lower the bar to a deadstop and repeat for all reps. The band tensions should add about […]
Veckans pass Atletboxen v9 2023 (27/2-5/3)
V9 27/2-5/3 Måndag: Wod: In a 20 min window 1mile run AMRAP: 10 DB snatch 22,5/15 20 Walking lounge 10 Burpee Rest 5 min In a 20 min window: 2000m row AMRAP: 8 T2b 10 DB Clean ´n Jerk 12 Wall ball 9/6kg Tisdag: Gymnastics: 4 sets of: 8-12 Ring row 8-12 Pike push up […]
Veckans pass Atletboxen v8 2023 (20/2-26/2)
V8 20/2-26/2 Måndag: Strength: E3M x 4 Backsquat 10-10-8-8 Tekink: T2b Wod: For time: 75 KB swing 24/16 400m run 75 Wallball Tisdag: Teknik: Dubble unders Wod: AMRAP 18min 20 Thruster 50/37,5 20 Burpee 20 pullup Torsdag: Tabata Fredag: Partner wod: For time 50 Devilspress 22,5/15kg 50 cal Assaultbike 60 DB Snatch 22,5/15kg 40 cal […]
Veckans pass Atletboxen v7 2023 (13/2-19/2)
V7 13/2-19/2 Måndag: Strength: E3M x 4 Backsquat 12-12-10-10 Wod: 2:00 on, 2:00 off x5: 15 Thruster 42,5/30 12 Bar facing burpee Max cal assaultbike Tisdag: Lift: 0-10:00 1 Powersnatch 1 Squat snatch 10:00-16:00: EMOM x 6 80-85% of above Wod: 3RFT: 21 T2B 15 Hang power snatch 50/35kg 9 str HSPU Onsdag: Teknik Every […]
Veckans pass Atletboxen v6 2023 (6/2-12/2)
V6 Måndag: Strength: Pull up progression, nr 4 av 4 Wod: For time 50 DU 50 DL 50 DU 50 Thruster 50 DU 50 HPC 50 DU 50 Push Jerk Tisdag: Lift: E3M x 5 5 bench press 8 strict pull up Wod: E3M x 5 12 DB Snatch 25/17,5kg 16/14 cal row 12 Box […]
Veckans pass Atletboxen v5 2023 (30/1-5/2)
V5 Måndag: Strength: Pull up progression, nr 3 av 4 Wod: 5 RFT: 12 box jump over 9 Hang power clean 6 Push jerk Tisdag: Lift: E3M x 5 6 bench press 7 strict pull up Wod: 2:00 on, 2:00 off x 8 15/12 cal bike 5 DL @50% of max Onsdag: Wod: AMRAP 10 […]