Strength:

Pull up
3-3-3-3-3

Jokainen sarja mahdollisimman raskaasti. V.0-1

Conditioning

A) 10 Rounds of nate:
2 MU (Bar or ring)
4 Strict HSPU
8 KB swing @32/24kg

Huom!
Voit tehdä treenin aikaa vastaan tai for quality.
Skaalaukset:
MU-> Bar MU with rubberband
Strict HSPU->Kipping

Accessory
4 Sets:
8 Ring row
30sec Rest
14-16 Alt.DB bench press
1min Rest

Core 3-4 Rounds:

20sec L-sit hold/knee tuck hold
12 Alt. V-ups
8/8 Side plank rotations
1min Rest

E10M for 40min
1000/800m Row
80m Walking Lunges
40m Farmers carry
20 Push ups

warm up: 5-10 min with erg ascending pace, shoulder mobility + activation, lifting warm up, few huspu warm up sets

10 rds
1) 5-10 huspu + max burbee
2) 30s max box jumps + 2 power clean (drop and go, hevyish weight)
3) rest
this is not all out workout. Keep sustainable pace during workout. Nice and sweaty.

Olkapäälämppä 3 rds

EMOM 10
1/ 12-15 Box jump over
2/ 12-15 USA KB Swing @24/16kg

0-6
4 rounds of:
7 Thurster @45/35kg
7 Bar facing Burpee

6-7 REST

7-13
30 cal Row
20 OHS @45/35kg
12 C2B

13-14 REST

14- 20
4 rounds of:
7 Thurster
7 Bar facing Burpee

20-21 REST

21- 27'
30 cal Row
20 OHS
12 C2B

Run 50 min

sitten leppäillään.

5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

Then

• 50m Prowler push (100kg added)

Then

• 50 cals @ Assault bike

Then

• 50m Prowler push (100kg added)

Then 5 Rounds

• 2 Ropeclimbs
• 8 Hang KB snatches (Each side) 1x24kg

AMRAP 16
300m run
3-6-9...KBS
3-6-9...Goblet squat

AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats 40/30kg

Rest 4 Minutes

AMRAP 4:
15/10 Calorie Row
15 Toes to Bar
15 Front Squats 50/35kg

Rest 4 Minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats 60/40kg

W.UP
Floss Hips
youtu.be/pNey4w1k2yk

choulder to floor strectch

Poi
4 Rnd
30" Free-Standing HS Hold
10 Back Rack Jump Squat
10 Behind the neck press
youtu.be/CTNUIiguyqQ
CARICO LEGGERO

Scoring:

Strenght WL
W.UP
Pausa 3" Hang Squat Snatch
5 × 3
Poi
Hang Squat Snatch senza pausa
7 × 2 @ 70-80% del tuo 1RM snatch

Scoring:

Strenght PL
Back Squat

8 Tempo Pausa Squat 3" @ 35% 1RM
6 Tempo Down Fast Up @ 55% 1RM
POI
AMRAP @ 70% 1RM IN 6' MAX REP

Scoring:

WOD
AMRAP 3'x 4
10 Power Snatch 40/30kg
20 W. BALL
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

SKILL
For Time
2 RND
10-9-8-7-6-5-4-3-2-1 Unbroken TTB
OGNI SET COMPLETATO
90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

Scoring:

WOD 2
AMRAP 16'
10 DU/5 CAL ROW
2 DB Box STEP OVER
1 PULL-UP STRICT
INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
DU 15,20,25,30,35......
ROW 5,10,15,20,25
BOX STEP: 2,4,6,8,10...
PULL-UP:1,2,3,4,5,6....

Scoring:

OPZIONALE
TARGET: LEGS
A
4 RND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT
1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

2) 3 Standing Calf Raise 15 Bodyweight

TARGET: UPPER CHEST
B)
3-4 ND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT

1)Single, Single, Double Incline
Dumbbell Chest Press 6 Complete Cycles Heavy

2) Close Grip Incline Bench Push-up 15 Bodyweight

E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
For time:
1000 Meter Row
25 Strict Handstand Push-Ups
25 Strict Pull-Ups