Push Press

6-6-4-4-2-2, AHAP

Shoulder Press

6-6-4-4-2-2 AHAP

Warm Up
Ergo 5 min
...
3 rnds
0:30 hang on pull up bar
3 Shoulder Press
5 Push Press
10 Wallball
10 GHD SU
30 Double Unders

For Time:
40-30-20-10 Heavy WB 13/9kg
25-20-15-10 Pull-ups
15-12-9-6 Burpees

Bench press 5x5 @moderate to heavy weight
+
12min amrap
7x KB Snatch
7x ball slam
7x med ball situp throw
*For Med Ball Sit Up Throws, get into a sit up position about 2meters from the wall. Start with your back flat on the ground and the ball overhead. Sit up while flinging med ball against the wall, catch and repeat.

HERO WOD

"Air force"
For time
20 thruster
20 sumo deadlift high-pull
20 push jerk
20 overhead squat
20 front squat
42,5/30
4 burpees at the top of each minute

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.

Emom12
A: 10m Sled push. @semi kevyt.

B: 30s Bear hug

A,
For time:
75 Hang Power Cleans @70kg/47kg
180 Bike Calories

Accumulate in any order.

Complete in teams of 3.

2 people can work at a time while 1 person rests. Rotate through as needed.

B,
Hip Extension Hold: 5 x 20 secs / 10 secs
Landmine Rotation, pick load: 5 x 20 secs / 10 secs
GHD Parallel Hold: 5 x 20 secs / 10 secs
Lateral Med Ball Throw, pick load: 5 x 20 secs / 10 secs

20 secs of work followed by 10 secs of rest for 5 intervals.
Score is the total reps performed in all of the intervals.

Lateral Med Ball Throws- alternate sides

Rotate through each exercise until you have completed 5 rounds.

For Time

10-9-8-7-6-5-4-3-2-1

Toes To Bar
Power Snatches @95/65lb
Box Jumps @24/20"

Time Cap = 15 minutes

Goal = 11:00-13:00 minutes

Warm Up

Running Clock: Complete 2 rounds
30 Second Hollow Hold + 10 V-Ups
Barbell Complex @45/35lb *see below
50 Seconds of Plate Jumps @25lb

Barbell Complex
5 Hang Power Snatches
5 Low Hang Power Snatches
5 Power Snatches

Gymnastic Strength and conditioning:
4 rounds

30 Seconds of Max Push-Ups
30 Second Rest
30 Seconds of Max Strict Ring Dips
30 Second Rest
30 Seconds of Max Double Dumbbell Shoulder To Overhead @50/35lb

Rest 2:00 minutes and then repeat for 4 total rounds

Score = Total Reps