Kisaryhmän treenit

Warm Up
Good Morning 3 x 10

Muscle
5 x 5
Box Squat
Chin Up

5 x 10
Weighted Lunges
Swiss Hammer Curl

Metcon
A)
For time:
15-ft. rope climb, 30 ascents

B)
2 Rounds of:
400 Meter Run
25 Thrusters (45/15)
15 Banded Chin Ups

3 Rounds @ focus on posture & quality

10-20m/side Front rack + overhead carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

– Rest as needed between rounds –

Complete as many rounds as possible in 12 minutes of

• 20 wall-ball shots
• 20 single-leg squats, alternating

♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.

A.
EMOM x6:
1.) Jumping Jacks
2.) Air squats
3.) Walk out + Push up
4.) Sit ups
5.) Lunges
6.) Burpees

Mobility:
- Lunge complex
- Shoulders
- Couch stretch
- Pigeon stretch

2-3 rnds:
6 Deadlift
4 Hang Power clean
2 Push jerk

B.
"Double DT"
10 rds:
12 Deadlift
9 Hang Power clean
6 Push jerk

(with a two DB's/KB's)

C.
Midline work:
2-3 rds:
10-15 Hollow rocks
20 Ankle taps
10 Leg rises
10+10 Side plank with a twist

Treeni tähän

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

A.
W.UP
PVC+MOB
POI
20 2' DU
20 DLHP KB
20 GOBLET Squat
20 PUSH-UP
20 V.UP

10 1' DU
10 DLHP KB
10 GOBLET Squat
10 PUSH-UP
10 V-UP

B.
EMOM OGNI 2' PER 14' 7 SET

1 COMPLEX (1 POWER SNATCH+S. SNATCH+1 OHS)

C.

WOD - FOR TIME
10-15-20
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

Rest 2'

20-15-10
Deadlift 70-50KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

D.

CONDITIONING
5' DU/SU
30 A. SWING 24/16
4' DU/SU
30 A. SWING 24/16
3' DU/SU
30 A. SWING 24/16
2' DU/SU
30 A. SWING 24/16

OPZIONALE
1) DB BACK COMPLEX #1 (VEDERE VIDEO DI IERI)
ESEGUIRE LA ROUTINE INDICATA

3) 5X5 STRICT PULL-UP

Tabata 8x20sek work, 10sek rest
Squat 12x
L-sit
Ring row 9x
Plank hold
Row 725m
😃🥵