Tempaus

16 min EMOM

1) 50 DU's
2) 10 box jumps 30/24
3) 15 toes to bar
4) 8m HS walk

Wod for time
40-30-20-10
Russian Swing
Sit Up
40-30-20-10
Deadlift
Push-Up
40-30-20-10
Snatch
Reverse Lunge
Tc: 30 min’
@24/16

Warm Up
2 rounds
30/20/10
5 inch worm with push ups
5+5 squat strech / squat hold + trunk twist
10 walking lunges
10 banded good mornings
10 kb tater
5+5 kb bottom up press

Strenght
3 sets
8-10 back squats @60-70% of 1rm (2-3RIR)
rest 2-3 min

Strenght
3 sets
8-10 bench press @60-70% of 1rm (2-3RIR)
rest 0,5-1 min
8-10 strict chin ups (2-3 RIR) ota painoa tarvittaessa tai kuminauhaa
rest 2-3 min

Metcon
OTM 16
odd : row / ski x 8/10 calories
even : push ups x 8-16 / db snatch x 12-16 reps
Tehdään liikeparia row+push up 4 kertaa / ski ja db snatch x 4 kertaa
Punnerra aina reippaalla tahdilla sarja valmiiksi, toistoja saa jäädä varaa!

2-3 sets
Bicep curls x 8-12 reps
Pyöritä 5-10kg plate myötä/vastapäivään näppiotteela 20-30s aina suuntaansa.
rest as needed

Cool down
1-2 min banded front rack strech (each side)
1+1 min side/lat strech with band
1-2 min groins streching
1-2 min prayer pose strech

10-8-6-4-2-1

Tempaus

• (1+1+1+1)-…-(1+1+1+1) of:
BB Snatch Pull + Snatch High Pull + Squat Snatch + Overhead Squat
1RM

• 3-3-3-3-3-3 of:
BB No Hip Snatch
Scaldati progressivamente e poi in 3 sets sali sino ad una tripla pesante ma ben gestibile e ripetibile
per altri 3 sets

4 Round of:
Legless Rope Climb 1 rep
Rope Climb 2 reps
Toes to Rope 10 reps
GHD Hip Exstensions 20 reps

• 20 Min AMRAP of:
Toes to Bar 25 reps
Air Squats 50 reps
Double Unders 75 reps
Sandbag Zercher Carry (50/30Kg) o Double KB Front Rack Carry (2X32/24Kg) 100 m