Leikitään ja lämmitellään

Tehdään erilaisia kyykkyjä

Tabata 20x20/10
1) kyykky (staattinen)
2) vuorikiipeilijä
3) rapukävely
4) burpee

loppuvenyttelyt

2x7 Squat clean (tng)
1x7 Hang power clean (tng)
2x4 Squat clean (drop and go)
2x4 Hang squat clean (drop and go)

32' AMRAP w. partner, YGIG style
1000m row
80 KB snatch @20/12kg
60/60 DU (120SU)
40 box jump
20 push up
10 wall walk

PARTE A

Snatch warm up
Then 3 round
Lat back sbarra 10
Triceps band 15
Divebomber 10

PARTE B

Strict Press + push Press + push jerk :

6+7+7 ( dopo ogni set 30’’ hollow position)

6 + 6 + 6
5 + 6 + 5
4 + 5 + 5
3 + 5 + 4
2 + 4 + 4
‼️‼️ 70 % del massimale di strict Press e tenere per tutte le rep. Rest tra i set 2’

PARTE C

C1

EMOM 6’

10 WallBall 9/6kg + 1 Burpees

10 WallBall 9/6kg + 2 Burpees

...

(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 6)

Rest 2’

EMOM 6’

10 WallBall 9/6kg + 7 Burpees

10 WallBall 9/6kg + 8 Burpees

...

(WallBall rimangono sempre 10 e aumento di 1 Burpees ogni minuto fino ad arrivare a 12)

C2

20’ EMOM

5 Pull Ups

10 Push Up

15 Air Squat

With Vest

(Se non riesco a tenerlo EMOM, lavorare in AMRAP)

PARTE D

WOD1
OGNI 5' X 3 SET
Rest 2:00
21 Ring Dip
21 STOH 60-50/45-35KG
Max Rope Climb nel tempo rimanente

WOD2
5-10-15-20-25
pull up
thruster 45/30kg

AMRAP 12' OF:
TEAM OF TWO
(*CHANGE EVERY ROUND)
10 AIR SQUAT
7 BURPEES
5 HANG CLEANS 50/35 40/20

RestDay!

2x 8min AMRAP

1) row 10/7 + 10 kbs

rest 3min

2) 30 DU, 10 pull up

EMOM 5
Hang Squat Clean + Jerk@50-70%

800-1200m Jog @ easy pace

+
2 rounds
5/side Half-kneeling hip rotations
5/side Cossack squats, alt
5 Table top raises
10m A-skip/B-skip (both each round)
+
2 – 4 rounds
200m Run @ build pace each round
50m walk

Lämmittely ja mobility

Köysikiipeilyä

OTM 12
-käytä max 30s yhteen liikkeesseen
Leuka
Laite
Mave

Loppuvenyttelyt