Exercises for core body part

• Plank (10 seconds)
• Side Plank (each side, 10 seconds)
• Dead Bug
• Superman (10 seconds)

Exercises are based on 10 reps with 3 sets each.
The resting time is in between each exercise for 20 seconds.

AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans
5 Hang Squat Cleans
5 Squat Cleans

Pounds: 165/115
Kilos: 75/52

2 x 6 min AMRAP + 3 min rest

-30 DB box step overs
-20 toes to bar
-30m DB lunge
-20 pull ups
-30m DB reverse lunge
-20 HSPU

A

AMRAP 7'
20 DU
15 PVC Pass Throughs 
10 HRPU
5 Inch Worms

B
A. 
TC: 15-20' 3RM Front Squat

POI

Completare quante più ripetizioni possibili in 6' di: 
Front Squat all'80% dell'attuale 3-RM

ogni volta che di droppa, 20 DU

C

Ogni 3' per 24' (8 sets):
20/15 Cal. Assault Bike
10 Burpee Box Jumps
6-8 ring dip

D

WOD ENDURANCE CLASSE

TEAM WOD AMRAP 40'
500MT ROW
20 POWER SNATCH
ALT. 400MT RUN
30 TTB
30 CAL. BIKE
40 DB PRES ONE ARM
20 ALT. BURPEES OVER BB S.
50 DL
100 DU

E

3 RND
Dumbbell Skull Crushers x 10-12 rep
Rest 30"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

Dumbbell Skull Crushers x 10-12 rep

Banded Overhead Triceps Extensions x 30 rep

Leppäilee

lepoja

• 4 Sets of:
Two-Arm KB Russian Twist 20 reps unbroken alternate
(Seleziona un carico con cui lavorare bene ma in modo impegnativo)
Rest as need each sets

Lepoja

hero wod

Working 20 minutes for back squat.
Perform 7-10 repetitions sets @50-70% as many you want.

Working 20 minutes for Deadlift.
Perform 6-8 repetitions sets @60-80% as many you want.