AMRAP7
6bmu/ 12 pull up
6 devils press
30 du

-rest 3min-

AMRAP7
9 thruster
9 toes to bar
30 du

-rest 3min-

AMRAP7
12 bar over burpee
12 kbs
30 du

Shoulder press 5x5 reps, then max reps @ 90%

HERO WOD

"The Lyon"
5 rounds, each for time of:
7 squat cleans 75/50
7 shoulder to overhead
7 burpee to chest to bar pull-up
Rest 2min between the rounds

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.

EMOM x 12
A) 3 Front Squats
B) 6 Back Squats

@66-68% of 1RM Front Squat

5x5 every 2min

3 rounds for time:
10 power clean + jerk
10 toes to bars

EMOM 10 mins (45”-15”)
Odd min : KB kang squat
Even min : KB pull through alt.

Amrap 20’

20 SDHP
20 M OH Walking Lunges
20 Thruster
20 M OH Walking Lunges
@16/24

Afterparty
3 x 20-20 Side Bend @20/28

A,
Fight Gone Bad
3 rounds, 1 min per station, for max reps of:
Wall Ball@9/6kg
Sumo Deadlift High-pull @34/25kg
Box Jump, 20 in
Push Press 34/25kg
Row Calorie
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

B,
3 rounds for quality of:
Flutter Kick, 20 secs
8 L/8 R Teapots, pick load
Hip Extension Hold, 40 secs
10 L/10 R Paloff Press

2-3 rounds.

Amrap 5'
15m double dumbell front rack walking lunge
12 bar mu
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 ctb
9 double dumbell hang power clean
Rest 5'
Amrap 5'
15m double dumbell Front rack walking lunge
12 pull up
9 double dumbell hang power clean

Dumbell 22.5kg
Ogni 1.5m di lunge=1 rep