Måndag 20/5. A. Every minute, on the minute, for 12 minutes: Minute 1 – Supine Ring Rows x 8 reps @ 2111 Minute 2 – L-Seated DB Press x 8 reps @ 2011 Minute 3 – Tempo Push-Ups x 10 reps @ 1111 B. Every minute, on the minute, for 21 minutes: Minute 1 – […]
Veckans pass Atletboxen (13/5-20/5) 2024
Måndag 13/5 A. Every two minutes, for 20 Minutes (10 sets): High Hang Clean + Hang Clean Build in load only to the extent that mechanics and barbell speed permit. Your goal should be to improve your technique today. B. For time: Row 1000 Meters 20 Hang Power Cleans (90/60 Kg) 100 Double-Unders Tisdag 14/5 […]
Veckans pass Atletboxen V 19 (6/5-12/5) 2024
Måndag 6/5. A. Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills Followed immediately by… Every two minutes, for 10 minutes (5 sets): Jerk x 1 rep Build to today’s heavy single. B. Three rounds for time of: 15 Push Press (50/30 Kg) 15 Strict Pull-Ups 30 Double-Unders Tisdag 7/5. Coachens val. Onsdag […]
Veckans pass Atletboxen V 18 (29/4-5/5) 2024
Måndag 29/4. A. Every 2 minutes, for 20 minutes (10 sets): High Hang Snatch + Hang Snatch Build over the course of the 10 sets to something heavy for today. B. Three rounds for time of: 5 Bar Muscle-Ups (or 10 Strict Chest-to-Bar Pull-Ups) 10 Deadlifts (125Kg-85 Kg ) 50 Double-Unders Tisdag 30/4. TABATA Onsdag […]
Veckans pass Atletboxen V17 (22/4-28/4)
Måndag 22/4. A. Five sets of: Overhead Squat x 3 reps Every 90 seconds Build over the course of the five sets to today’s heavy triple. B. Complete as many rounds and reps as possible in 12 minutes of: 3 Hang Power Snatches (60/40 Kg) 6 Overhead Squats (60/40 Kg) 9 Burpees Over the Barbell […]
Veckans pass Atletboxen V16 (15/4-21/4) 2024
Måndag 15/4. A. Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: Supine Ring Row x 10 reps @ 2111 Minutes 3-4, 9-10 & 15-16: Nose-to-Wall Handstand Hold x 45-60 seconds Minutes 5-6, 11-12 & 17-18: Hollow Rocks or Holds x 45-60 seconds B. Every 4 minutes, for 20 minutes (5 sets): Row […]
Veckans pass Atletboxen V15 (8/4-14/4 ) 2024
Måndag. 8/4. A. Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% followed by… One set of: Back Squat […]
Veckans pass Atletboxen V 14 (1/4-7/4) 2024
Måndag 1/4 Coachens val Tisdag 2/4 A. Every two minutes, for 16 minutes (8 sets of): Front Squat x 2-3 reps Build over the course of the eight sets to today’s heaviest triple. B. Three rounds for time of: Run 400 Meters 30 Double-Unders 20 Deadlifts (70/45 Kg) 10 Front Squats (70/45Kg) Onsdag 3/4. A. […]
Veckans pass Atletboxen V13 (25/3-31/3)
Måndag 25/3. A. Every 2 minutes, for 20 minutes (10 sets): Snatch x 1 rep Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 90, 90+, 95, 95+ B. Complete as many rounds and reps as possible in 8 minutes of: 6 Snatches 50/35 kg 30 Double-Unders Tisdag 26/3. A. Every 10 […]
Veckans pass Atletboxen V12 (18/3-24/3)
Måndag. 18/3. A. Three sets of: Strict Pull-Ups x Max Reps Rest 45 seconds Nose-to-Wall Handstand Hold x 45-60 seconds Rest 45 seconds Strict Supinated-Grip Pull-Ups x Max Reps Rest 45 seconds Hollow Rocks or Holds x 45 seconds Rest 45 seconds B. Every 8 minutes, for 32 minutes (4 sets), complete the following as […]