HSPU

warm up:
classic gymnastic
ZOO walk "talicska"
3*5 push up

Headstand progression
with 10 workout

LAJI 2 ALKAA
5 min AMRAP
Seinäpalloheitto: 4-8-12-16…
Varpaat tankoon: 2-4-6-8… (Skaalattu, kantapäät lantion yläpuolelle)

LAJI 3
4 MIN AHAP
Tankokompleksi:
1 x Rinnalleveto
1 x Rinnalleveto riipusta
1 x Ylöstyöntö

LAJI 2 JATKUU
5 MIN AMRAP
Seinäpalloheitto : …16-20-24-28…
Varpaat tankoon: …8-10-12-14… (Skaalattu, kantapäät lantion yläpuolelle)

5 x 10 pystypunnerrusta käsipainoilla tai tangolla

3 x 5 lisäpainoleuka TAI

5 x 3 negatiivinen leuanveto

Pystypunnerrus

3 x 7

MARTEDI
A.
3 rnd
1k Bike
15 Banded Good Morning
15 Thruster DB
PVC+MOBILITY
2 RND
Single-Arm Ring Row x 5 rep per lato

Rest 15"
Reverse-Grip Push-Ups x 10 reps
Rest 15"
Band Pull-Throughs x 10 reps

Rest 15"
30" Supinated-Grip Hang from Pull-Up Bar
Rest 15"
Kettlebell Cossack Squat x 5 rep per lato
Rest 15"

B.

Push Press
4×5 da rack

C.
Back Squat
Set 1 – 5 rep @ 65-70%
Set 2 – 3 rep @ 75-80%
Set 3 – 1 rep @ 85-90%
Rest 2-3'
poi
Ogni 2' per 10' (5set)
Back Squat x 3 rep @ 90%

D.
5rnd
30 DB Thrusters (15/10KG)
15/10 Cal. Bike
20 Alt. DB Snatch (20/15kg)
15/10 Cal. Bike
Rest 2'

E.
HSPU
GHD
18-15-12-9-6

Strength
. Walking lunges front rack @ 60% body weight (50kg) 6 steps

200/160 Calorie Assault Bike
Males: 20 Calories Easy, 20 Calories Hard
Females: 16 Calories Easy, 16 Calories Hard

3 x

5 x hang power snatch
5 x hang squat snatch
5 x power snatch
5 x snatch

Sama kuin clean & jerk reenissä

Combat Ropes

3 Rounds:

:30 Whips / :30 Rest
:30 Circles / :30 Rest
:30 Alternating Waves / :30 Rest
:30 Choppers / :30 Rest

2 inch manila x 50 feet