HERO WOD

"Holleyman"
30 Rounds For Time
5 Wall ball 20/14
3 Handstand push-up
1 Power clean 100/70

Hero-tunti toimisi ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

For time :

20 Push Ups
40 Lunge
15 Push Ups
35 Lunge
10 Push Ups
30 Lunge
5 Push Ups
25 Lunge

3 rounds for time
5+5 TGU
10+10 OH DB lunges 22,5kg/15kg
5 pass throughs

AMRAP 22:
500/400m Row
5 Rope Climbs 4m
14 HSPU

Pace yourself well and don't go out too hot in the beginning. Use the rowing as active recovery and try to keep moving on the ropes and do handstand push-ups in 1 or max 2 sets.
Goal 5+ rounds

A,
WEEK 8
Bench Press 1x3 at 70% 1RM
Bench Press 1x3 at 80% 1RM
Bench Press 1x3+ at 90% 1RM

Rest as needed between sets.

B,
21-15-9 reps, for time of:
Squat Snatch@43/30kg
Chest-to-bar Pull-up

Goal: Sub 7 min

C,
Outdoor Activity!

4 supersets:
10 Barbell Hip Thrusts
5/5 SA KB Front Rack Bulgarian Split Squats
- Rest 2min btw sets
- Choose weight, go heavy

A,
1x [ 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Hang Squat Snatch + 1 Snatch ]
1x [ 1 Hang Squat Snatch + 1 Snatch ]

Use the heaviest weight you can for each set.
Rest as needed between sets.

Find a "perfect" 1RM for the day and accumulate a total of 5 work sets along the way.

B,
5 rounds for time of:
21/17 Bike Calories
14 Box Jump Overs @60/50cm
7 Toes-to-bars

Goal: Sub 15 min

C,
3 rounds for quality of:
Hollow Hold, 30 secs
10 L/10 R Teapots, pick load
Plank Hold, 20 secs
15 L/15 R Paloff Press, pick load

Rest as needed between rounds.

Go as heavy as you can!

Back squat 5x5

3 rounds of
5-5 x half knee press
5-5 x clean and frsq
5-5 x halo
5-5 x goblet cossack squat

Emom 20’
1 min: 14 x am swing
2 min: 14 x goblet squat
3 min: 14 x snatch
4 min: 14 x oh lunge
5 min: 14 x hollow rock

Afterparty
100 m bottoms-up carry

1.ergo of your choice
2. 8-13 pull up
3. Ergo of your choice
4. 8-12 HSPU