EILINEN tai

LEPO + pitkät venyttelyt 1-3 min / lihas --- koko keho läpi

Warm up:
EMOM 9min
1) air squats, switch stance every 2 reps (narrow, wide, normal....)
2) windmills 4+4 (tuulimylly, käytä tyynyä, pulloa tms)
3) burpee + shoulder taps (pysäytys etunojassa, olkap. kosketukset)
Workout:
A) Amrap 10min
100 DU/200 SU
10 strict hspu (skaalaa esim: jalat sohvalla)
10 jumping lunges
-rest 2min-
B) Amrap 8min
8 burpees
8 V-ups
8 jumping squats
-rest 2min-
C) Amrap 6min
6 box jumps (tuolille, sohvalle tms)
6+6 thrusters (joku esine,paino toisessa kädessä)
60s plank hold

• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
Row 200-250 m

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Chin Ups 5 reps
Standard Push Ups 7 reps
Walking Lunge 20 reps
Butterfly Sit Ups 10 reps

2-3 min light cardio
1+1 min quad smash with roller
2+2 min couch strech

Bench press core lift
Conduct stretching and warm up moves for 3-5 minutes
Warm up with 2 sets of 10 reps of pushups
Warm up with 1 set empty barbell 10 reps
Warm up with 2 sets of 5 reps
warm up weight to prepare for opening weight.
Volume workConduct 10 repetitions at a light weight working down to 1 repetition. Choose a weight that will allow you to hit the number of required repetitions of each set. Increase in weight with each set, if unable to increase in weight stay at that working weight as you continue to work down in repetitions.
10 x repetitions at light/moderate weight
9 x repetitions increase weight
8 x repetitions increase weight
7 x repetitions increase weight
6 x repetitions increase weight
5 x repetitions increase weight
4 x repetitions increase weight
3 x repetitions increase weight
2 x repetitions increase weight
1 x repetitions increase weight

A.
W.UP
MOBILITY E PVC

2 rnd
1' H. Position
1' Goblet Squat Hold
1' Superman Hold
Poi
5 Rnd
10" SU
20" DU
poi
3 rnd
3-5 strict Pull-up
5 Pike push-up

B.

Strenght WL
EMOM
Squat Clean & P. Jrek
OGNI 2' PER 12' 6 SET
4REP @70-75%

C.

For Time
ALTERNARE I DUE MOVIMENTI

Pull Up/ Row
3-6-9-12-15
Pistol
6-12-18-24-30

Rest 5'

C2B
2-4-6-8-10
HSPU
4-8-12-16-20

Rest 5'

DIP ASTRICT TRA LE SEDIE*
1-2-3-4-5
A.Swing
10-20-30-40-50
*IN ALTERNATIVA PUSH-UP CLOSE GRIP (10-10-10-10-10)

D.

For Time
10 Alternating DB Snatch
10 TTB
3' V-UP
Rest 1:30
20 Alternating DB Snatch
20 TTB
3' V-UP
Rest 1:30
30 Alternating DB Squat Snatch
30 TTB
3' V-UP

Rakenna lumiukko vielä jos ehdit!

Heittele lumipalloja mahdollisimman pitkälle.

Seiso yhdellä jalalla silmät kiinni mahdollisimman kauan!
2 yritystä / jalka

WOD:
5 kierrosta
20 XY-hyppy
15 dippiä kädet penkillä / kivellä

3-5 gigasets:
10 DB Front Raises
10 DB Lateral Raises
10 Banded Tricep Extensions
- Athlete choice on load
- Rest 60-90sec btw sets