DELOAD week

Every 5 minute 5 rounds:
400m Run / Row

• Mobility

4-5 Sets:
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Left arm
10 Suitcase deadlifts + 100ft Suitcase deadlift carry Right arm
20 Medicine ball Russian twists
*Moderate weight for the Suitcase Deadlifts + carry, you can build on this in weeks 2 and 3

3rds
Pc

5 x 12

Sphinx Push-up https://vimeo.com/178422998

1 mile run
59 wall balls

3 rounds of:
12 squat cleans 60 kg
18 pull ups
23 box jumps

1 challenging clean

100 m buddy carry

• Team of 3*

0-10':
60 Wall Ball (9\6kg)
AMRAP
5 DB Deadlift (22,5\15kg)
5 Pushups

10'-20':
60 Ground to Overhead (plate 15\10kg)
AMRAP
5 DB Squat Clean (22,5\15kg)
5 Abmat Sit Up

20'-30':
60 Burpees Box Jump Overs (60\50cm)
AMRAP
5 DB Push Press (22,5\15kg)
5 Air Squat

Lämmittely ja mobility

Käydään läpi, mitä opittu ja mitä tavoitteita ensi kauteen

Metcon
Toivetreeni:
12min amrap / omat lempi liikkeet

Loppuvenyttelyt ja kiitokset!

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21:
Strict Handstand Pushups
Kilos: 22.5's/15's

20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

4 Rounds:
15/12 Calorie Bike
15 Heavy Russian Kettlebell Swings @32/24
15 DB Thrusters @50/35lbs
Rest 2:00

• Goal: Hard efforts
• UB for ALL movements.