"+"
Warm up
classic gym
+core +DB mérleg
Slider 2-2

Támasz ülőtartás:
Zsugor 2x10"
pike 2x10"
mérleg zsugor 2x10"
mérleg 1 láb 2x10"
mérleg társsal 2x10

Függő/mellső :
zsugro 2x10
one leg 2x10
terpesz 2x10
társsal 2x10

Wod: 1perc plank 30 sec rest
Time cap 12

Pystypunnerrustekniikka

Vauhtipunnerrustekniikka

Thruster tekniikka

5 rounds

• 5 V-ups
• 30 seconds of rest

Perform max reps of pull ups

A. Warm Up

5' DU/SU
Poi
4 Rnd
10 Ring Row/TRX
15 Deficit push-up du disco
20 Front Squat Empty bar

B.
Forza
Eseguire questo complex
5x8-10
(1H. Power clean+ 1 squat Clean)

C.
EMOM ogni 4'
10 Burpee Box Jump/In alternativa over (salta un'ostacolo)
8 Clean and Jerk 165/110lbs
6 Pull-up/12 TRX
Continua fino a quando non riesci a stare nei tempi

D. Skill – For Time
5 Rounds
30 Push Ups (possibilmente con sovraccarico)

E. Optional

Rnd 1-3
3×1' Shoulder Taps
oppure
HS Hold 4×20-30"

Plank 5×1'

Warm up(8)
3rds
10 pass thru
10 good mornings
10 push ups

Mobility(3)
1:00 min chest opener
1:00 min quad stretch

Intervals
On the minute x10
8 med ball cleans
6 push ups
4-10m shuttle runs

Finisher
30 cuff iso
30 alternating sit ups
1:00 min IT stretch

AMRAP 16

30 Air Squat
10 Handstand Push Ups
5 Pull Ups

Banded Pull-throughs: 4 x 25. Rest 60s.

3 rfq

6/6 DB split squats 2x25kg
6/6 DB curtsy lunge
1:00 DB farmer holds