Måndag. 11/3. A. Every two minutes, for 16 minutes (8 sets of): Overhead Squat x 3-4 reps Build in weight over the course of the 8 sets. B. “Nancy” Five rounds for time of: Run 400 Meters 15 Overhead Squats (45/30 Kg ) Tisdag. 12/3. Coachens val Onsdag 13/3. A. Every 2 minutes, for 10 […]
Veckans pass Atletboxen v 10 (4/3-10/3) 2024
Måndag 4/3 A. Every minute, on the minute, for 20 minutes, rotate through the following until you’ve completed five sets of each: Minute 1 – Back Squat x 6 reps @ 3011 Minute 2 – Alternating Reverse Lunges with DBs/KBs x 12 reps Minute 3 – Hollow Rock or Hold x 30-40 seconds Minute 4 […]
Veckans pass Atletboxen 2024 (26/2-3/3)
Måndag 26/2. A. Every two minutes, for 16 minutes (8 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% […]
Veckans pass Atletboxen V 8 (19/2 -25/2)
Måndag 19/2. A. Every two minutes, for 16 minutes (8 sets of): Back squat 3-4 reps B. For time: Row 1000 Meters 75 Kettlebell Swings 50 Wall Ball Shots C. Every minute, on the minute, for 6 minutes: Minute 1 – Supine Ring Row x 8 reps @ 2111 Minute 2 – Bottom’s Up Kettlebell […]
Veckans pass Atletboxen V7 (12/2-18/2) 2024
Måndag 12/2. A. Every 2 minutes, for 16 minutes (8 sets) of: Hang Clean + Jerk Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today. B. “CrossFit Games Open Event 20.1” Ten rounds for time of: 8 Ground to Overhead (95/65 […]
Veckans pass Atletboxen V6 (5/2-11/2) 2024
Måndag 5/2. A. Four sets of: Barbell Hip Thrusts x 6 reps @ 20X1 (go heavy on these – a goodstarting weight might be around 80% of your 1-RM Deadlift) Rest 60 seconds Supinated-Grip Bent-Over Barbell Row x 6 reps @ 2111 Rest 60 seconds Complete as manyrounds and reps as possible in 3 minutes of: 10 Single-Arm Dumbbell Snatch 5 […]
Veckans pass Atletboxen V5 2024 (29/1-4/2)
Måndag 29/1 A. Five sets of: Weighted Pull-Ups x 2 reps Rest 30 seconds immediately followed by… Every 90 seconds, for 12 minutes (8 sets Two sets of: 5-7 Wide Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Pronated Grip Pull-Ups Rest 45-60 seconds 5-7 Supinated Grip Pull-Ups Rest 45-60 seconds 5-7 Burpee Pull-Ups Rest 45-60 […]
Veckans pass v 4 2024 (22/1-28/1)
Måndag 22/1 A. Take 15-20 minutes to build to today’s 1RM Clean or Power Clean B. Every minute, on the minute, for 15 minutes: Minute 1 – 5 Power Cleans @ 65-75% of today’s 1RM Minute 2 – 200 Meter Run Minute 3 – 20 Ring Dips (modify ring dips to number that can be […]
Veckans pass Atletboxen v.3(15/1-21/1)
Måndag. A. EMOM 4 rounds. 1. L-sit in rig. 2. Plank hold. 3. Sit ups 4. Push ups. 5. Rest. B. AMRAP 12 min. 5 Strict handstand pushups. 10 Toes to bar 15 Ring dips. 30 DU Tisdag A. Every 2 minutes, for 12 minutes (6 sets): Hang Snatch x 2-3 reps (pause in the […]
Veckans pass v2 2024 (8/1-14/1)
Måndag 8/1 Lift Every 2:30 x 4: Bench press. 8-8-8-8 reps EMOM 8: 1: 6/6 single arm DB thruster 2: 6/6 single arm DB row Workout 4 rounds: 15 power snatch 35/25kg 12 bar facing burpee Tisdag 9/1 Lift Every 2:00 x 6 Front squat 6-6-6-5-5-5 reps Workout For time: […]