For time:

21-15-9-15-21

Hang Squat Snatch 50/37,5kg
Chest to bar pull ups

WOD
6-8 rds
5-10x push up
10x air squat
5-10x burpee
10x air squat

Front Squat + Split Jerk

6 Sets

3 Front squat + 1 Split Jerk 80% of split jerk

Snatch Grip Behind the knee push press

5x3 Heavy as for allows. no max

Workout

9 Amrap

12 Double KB Russian Swing 24/16kg
9 KB Push Press
6 Bar Muscle up

Rest 10

For Time

30 KB Snatch 15 each side 32/24kg
30 KB OHS 15 each side
20 Bar Muscle up

"SUPERHERO"

3 x a week minimum

5 Rounds Quality

20 Hollow Rocks
:45 Wall Squat hold 90*
TKE (terminal knee extention) 12 each side
L-Sit Single Arm Db hold over head
30 light band pull aparts smallest thin band.

A
40" ON 20" OFF DU

PVC+MOBILITY
25 REP PER MOVIMENTO CON PVC

Shoulder press
Overhead squat
Romanian deadlift
Bent row
Good mornings

B
Front Squat
Set 1 – 3 reps @ 55-60%
Set 2 – 2 reps @ 65-70%
Set 3 – 1 rep @ 75-80%
Set 4 – 1 rep @ 80-85%
Set 5 – 1 rep @ 85-90%
Set 6 – 1 rep @ 90-95%
Set 7 – 1 rep @ 95+%

C

In 25', trovare 1-RM di P.Jerk

D

EMOM 7 RND
1) 20/15 Cal. Row
2) 20 DU + 8 Pull-Ups
3) 12-15 Burpees Over the ROW
4) HSPU con deficit

D

3rnd
Diamond Push-Ups x 20-25 rep
Rest 60"
Banded Overhead Triceps Extensions x 30 rep
Rest 90"

video esecuzione:

Banded OH triceps extension

Strength

Bench Press
5x8 Heavy but not max

DB Bent over row
5x8 Heavy but good form

Power slamballs

4x10 Light 4-6kg
Catch on the bounce and try break the ball, full effort power.

Split leg Deadlift

4x10 each leg in split stance 60kg is good weight for focus on glutes and hammys.

10 Amrap

4 Strict hspu
8 TTB
Run 200m

Rest 5

Repeat

Rinnalle Veto 5x3 (tekniikka)
Valakyykky 5x5 (kevyt)
Kelkka: 6 suoraa x kelkka + 50%omapaino (sprintteinä)
Pakaravammaisten special :) 3-5x8-15
Lihashuoltoa

Pari jumppaa By Wodliiga

WOD-Liiga 15:00
Basic Endurance 16:00

EasyWod 18:00

”The chief”
5x3min, 1min rest between:
3 power clean (60/40kg)
6 push-up
9 squat

90-90 Breathing w. Hip Lift: 5 breaths in each position
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

Rest or active 40 minutes walking/ rom wod/ yoga etc.