21-15-9

Boxihyppy
Rinnalleveto riipusta

2-3 min light cardio
1-2 mn banded lat strech (OH pos, each side)
1-2 min cobra to downdog pose
1+1 min quad strech (each side)

Lepopäivä.

Metcon (reps)

With partner AMRAP in 12 minutes of:

P1 - ME Weighted box step overs with DB’s 22,5/15kg
P2 - 30/21 Calories bike

*Heavy weights for the box step overs. 24/20” box. Partner 1 starts with the box step overs and partner 2 starts with the bike. Once the calories are up, switch turns. As many step overs in 12 minutes as possible.

Accessory:

Seated good mornings, 5 sets of 10 - heavy.
Weighted step ups, 3-5 sets of 10/10) - heavy
Rest 120s between sets

A.
PVC+MOBILITY
3 Rnd
Skip 20" on 10" off per 2 set
20 Empty Bar OHS
30" Wall sit

B.
H. power snatch+OHS
10 COMPLEX
Rest 1'
8 COMPLEX
Rest 1'
6 COMPLEX
Rest 1'
4 COMPLEX

C.

For Time
100 DU /200SU
42 TOE TO TOUCH
21 HSPU / PIKE PUSH UP
36 TOE TO TOUCH
18 HSPU / PIKE PUSH UP
30 TOE TO TOUCH
15 HSPU / PIKE PUSH UP
100 DU /200SU
30 TOE TO TOUCH
15 HSPU
36 TOE TO TOUCH
18 HSPU
42 TOE TO TOUCH
21 HSPU
100 DU /200SU

D.
3 Rnd
10mt (accumulare) bear walk
30" m. climb
10mt (accumulare) bear walk
40" affondi in diagonale con DB o KB (una per lato e braccia distese)

E.
EMOM ogni 3'
21 A. Swing
20 DU /40 SU
10 burpees Target (la cornice della porta potrebbe andar bene)
Continuare fino a quando stai nei 3'

F.
Rnd 1-3

3×10 Back Extensions
4×15 S. press
5×20 Push Up in deficit

Jos omistaa voimistelurenkaat:

Ringrow cindy:

20 min AMRAP

7-10-15
*ringrow
*pushup
*airsquat

A,
Sled Push 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.
Specify distance in notes.

5x 15m

B,
Complete as many rounds as possible in 15 mins of:
7 L Arm Dumbbell Snatches @24/16kg
7 R Arm Dumbbell Overhead Squats
14 GHD Sit-ups
7 R Arm Dumbbell Snatches
7 L Arm Dumbbell Overhead Squats
21 Double Unders
7 L Leg Dumbbell Suitcase Lunges,
7 R Arm Dumbbell Push Press
14 GHD Sit-ups
7 R Leg Dumbbell Suitcase Lunges
7 L Arm Dumbbell Push Press
21 Double Unders

C,
For quality:
Go Outside

Choose something you can do outside the gym with a long duration and low intensity effort. Easy jog, trail run, or bike ride, etc...

A,
1 Snatch, pick load

Every 1 min for 9 mins.

mins 1-3: 65% 1RM
mins 4-6: 70% 1RM
mins 7-9: 75% 1RM

B,
Every 4 mins for 20 mins do:
11 Box Jump Overs @60/50cm
9 Bar Facing Burpees
7 Front Squats,@61/43kg
5 Muscle-ups

C,
5 rounds for quality of:
Kettlebell Farmers Hold, pick load, 20 secs
Double Kettlebell Front Rack Hold, pick load, 20 secs
Double Kettlebell Overhead Hold, pick load, 20 secs

Rest 30 secs between each round OR see if you can go unbroken.

AMRAP 20:
30 Kettlebell Swings (53/35)
30 Push Presses (95/65)
21/15 Cal Assault Bike
30 Toes to Bar

Kilos:
Kettlebell: 22.5/15
Barbell: 43/29

21-15-9
Cal Bike
Deadlift 100/60kg

EMOM 12'
A: 50 DU
B: 15 GHD
C: 18/14 Row Cal