5 kierrosta:

300 m soutu parin kanssa vuorotellen

• 6 Sets of:
D-Ball/Sandbag Bear Hug Carry (60Kg) 100 m
1’ rest each sets

MOBILITY
Pike Stretch: 1-2 Minutes
Video

Calf Stretch On Post: 1-2 Minutes Each Side
Video

Banded Shoulder Distraction: 1 Minute Each Side
Video

ACTIVATION
3 Rounds
10 Calorie Row
10 Calorie Bike

3 Rnd
20 DU / 40 j. jack
5 Inchworms Video

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step

RECUPERO DI IERI

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets

Workout Definition

For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

10 Minute Time Cap

SOSTITUIRE HSW CON HSPU O PIKE PUSH-UP

Workout Definition

On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Erg Bike

LAVORO AGGIUNTIVO

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

• For Time:
Row 40/30 Kcal
One-Arm KB Swing Snatch Dx (24/16Kg) 20 reps
One-Arm KB Swing Snatch Sx (24/16Kg) 20 reps
Row 40/30 Kcal

6min AMRAP:
4 burpee
8 toes-to-bar
12 kettlebell swing (32/24kg)

2 min. rest

2min AMRAP:
Thruster (40/25kg)

Deadlift
5 x 8 x 70%. No TnG
Send Off 3:30

3 x 10 V.1/120s

RMU

WU: classic gym + core
2*10 front bend
2*5 pull up
2*10 push up

SKILL:
2*10 bend muscle up
2*5 jump RMU
2*5 Ring push up

2*10 - RMU
RMU with box 5,4,3,2,1

WOD: AMRAP 5 ring pull up 5 ring push up / 3 RMU
time cap 7 '

• For Time:
Rope Climb 7/5 reps
Handstand Push Ups 35/25 reps
Rope Climb 5/3 reps
Handstand Push Ups 25/15 reps
Rope Climb 3/1 rep
Handstand Push Ups 15/10 reps

Alkulämmittely ja mobility

Etukyykky 7x5

12-9-6
Raakatempaus
9-6-3
Raakaleuka

Loppuvenyttelyt