Workout 17.2

14-15 y

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Boys use 30-lb. dumbbells
Girls use 25-lb. dumbbells

Warm Up
Stretch
200 M Run
100 Jump Rope
100 Ab Reps

Muscle
Pin Press
Pin Shoulder Press

Bench Press
Push Press

Metcon
For time: Rx #135, Scaled #95,
15 x Thrusters
21 x Sumo Deadlift High Pulls
12 x Thrusters
15 x SDHP
9 x Thrusters
9 x SDHP

HPS: 5x3

Complete as many rounds as possible in 20 minutes of:

• 10 chest-to-bar pull-ups
• 10 handstand push-ups
• 20 hip extensions

-Harjoitellaan L-pitoja

-roikkuen kädet suorina
-roikkuen, leuka tangon yläpuolella
-lattialla
-nojapuilla
-boxilla

Yritetään olla maksimiaika jokaisessa asennossa tai ainakin päästä siihen hetkeksi.

A.M.R.A.P. 15'
► 12 Sumo DeadLift
► 09 Get Up
► 06 Push Ups

20 minutes NOT for time, but steady pace:

1 deadlift
1 round of “Cindy”
2 deadlifts
1 round of “Cindy”
3 deadlifts
1 round of “Cindy”
….
Men 140kg
Women 90kg

Accessory:
15-20 min light smashing with lacrosse ball. Bottom of feet & hip flexors.

24-21-18

-Wallball
-CAL row
-DU / yrityksiä

1a) Front Rack Reverse Lunge w/ (2-0-X-0) tempo - 3 x 8/leg

1b) Ankle Mobility Against Wall x 15/side between sets of lunges

. . . REST 2 MINUTES B/T SETS. . .

Etukyykky tekniikka,

5 x 10