Qualche semplice workout da fare a casa o al parco. Settimana di deadload. Si riprende regolare lunedì 19 agosto.

3round of
400m run
10 DB Gainers 5/10kg
20 Box Jump 16"/24"

A/ EMOM 12
1- 12 Push up
2- 9 Strict PU
3- 45" HS hold

B/ AMRAP 30'
1-2 Legless Rope Climb
15 DB Bench Press @2x25/20kg
9 DB STOH @2x25/20kg
6 DB Sqaut @2x25/20kg

(Target: 4-5 rounds)

• Foam Roll Hamstrings x 60s each (6-12 inch passes)
• Active Straight Leg Raises x 20 reps each side
• Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

Pareittain you go, i go tyyliin.

100 DU/partner
90 Abmat sit-ups
80 DL 50/35
70 Ring row
60 Slamballs 20/14
50 Bar over burpee
40 DB snatch 25/15
30 push-ups
20 hang power clean 50/35
10m HS walk/pari

TC: 40min

Rest day - what did you do?

IN PAIRS / YGIG

AMRAP 24

100 Wall Ball 9/6kg
100 Double Under
100 Kbs 24/16kg

Split the reps anyway

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops (Käsipainon tai vast. yli hypyt sivuttain)
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans

WARMUP
5 Minutes For Quality
5 Push-up to Down Dog
10 Pausing Air Squats (2 Seconds in Bottom)
40 Single Unders or Lateral Hops

Tabata 1 - Hang Snatch (43/30)
Rest 1'
Tabata 2 - Burpee Box Jump
Rest 1'
Tabata 3 - Overhead Lunge Kettlebell (24/16)