• 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

A.
Every minute, on the minute, for 15 minutes (5 sets):
Minute 1 – L-Seated Dumbbell Press x 8 reps @ 20X1
Minute 2 – Alternating Lateral Lunges x 12-16 reps
Minute 3 – V-Ups x 15 reps

B.
For time:
Run 800 Meters
40 Kettlebell Swings
30 Hand-Release Push-Ups
(successful reps must start from the top extended position, and the knees must never touch the ground)
Run 400 Meters
30 Kettlebell Swings
20 Hand-Release Push-Ups
Run 200 Meters
20 Kettlebell Swings
10 Hand-Release Push-Ups

Alkulämmittely ja mobility

Harjoitellaan naruhyppyä ja tuplia

"Mini Annie"
40-30-20-10
Naruhyppy
20-15-10-5
Istumaannousu

Loppuvenyttelyt

4 rounds of:
6 Jumping pullups
10 Barbell high pulls
Rest

3 rounds

5 Ring Kip
5 jumping MU
5 hollow to turnover

10 min EMOM
1 RING MU

3 x max reps ring dip / 3 x 3 negative ring dip

Pystypunnerrus 5 x 5

WOD
"DT" with row

5 rounds
15 cal row
12 mave + 9 hang power clean + 6 jerk, + 16 v RX 48 kg, + 14v RX 35 kg

2 rounds:
10 Air Squat
5 Down Dog to Cobra video

Find heavy set in 15min.
1 Squat snatch
1 Hang squat snatch
1 OHS

5 rounds:
14 broad jump (athletes own height)
10 toes-to-bar

Hang snatch every minute on the minute for 20 min.
Add weight on every five minutes, from 60% of 1RM to 90% of 1RM.
(60%, 70%, 80%, 90%)

2 Rounds
10 Air squats
10 Glute bridges
10 Scapular push-ups
10 Banded pull-aparts
+
EMOM 6 (0:40 work / 0:20 easy)
1) Row
2) SkiErg
3) Air bike