Leuanveto-progressioita:

5 x 2 negative pull ups

3 x max reps rope lowers

4/13/20
Warm up(10)
100m run
10 heel grab
10 knuckle draggers
10 squat jumps
10 body builders
10 knee grab
10 side lunge
100m run
:30 quad stretch per

WRK(30)
Deck of cards-run through the entire deck. If you do not have cards then 15-1 digression.
hearts-kb swings
spades-burpees
diamonds-tuck jumps
clubs-sit ups

Finisher
15 side plank punch through per side
1:00 pigeon per

Julkaistaan pian :)

Arm Rotation - 15 reps
Other Side - 15 reps
Push-ups 15 reps
Jumping jacks 15 reps
Jump rope 15 reps
Sumo squat 15 reps
Shoulder Tap - 15 reps
Plank - 45 seconds
Handstand - 45 seconds
High Knees - 15 reps

Repeat this set twice

15 seconds break after each exercise

Make sure to drink water after each set

"Barbara"

5 Rnds, 3 Minute rest between rounds.

20 Pull Ups
30 Push Ups
40 Sit Ups
50 Air Squats

5RFT

10 Burpees
7 Pull Ups
400m Run

HITT Virago

Warm up with
Jump rope
10 push ups
10 Sit ups
10 squats
10 forward crawl swims, 10 backstroke swims.

RX 20 reps 10 sec rest
Modifications
20 RX Proficient 25 Apprentice 45 Mastery
15 30 Journey 50 High Mastery
10 35 Practitioner 55 Grand Mastery
5 40 Specialist 100: Ascension
1 Learn the movement and take your time. If need next time try 2 then 3 …
Rest If needed increase your period.

WOD Virago
20 reps each
10 sec break
Start Timer:
1. Skaters
Rest
2. Sumo Squat with explosive jump
Rest
3. Plank Shoulder taps 20 each shoulder 40 total.
Rest
4. Broad Jump + Tuck Jump Fr
Rest
5. Side plank with Shimmy (Get in a side plank > Then drop hip to ground and back up > Then knee to chests. (20 time each side.)
Rest
6. Frog jump reverse burpee. (Drop down like frog and then hop forward > Kick legs back out > push up > walk hands back to frog stance.) 20 times
Rest
7. Mountain Climbers 20 each leg. 40 total.
Rest

8. Reverse lung + High Knee (20 each leg then switch)
Rest
9. Squat Hop 180 Lung. Squat > 180 hop right and front lung landing forward > Squat > 180 hop front lung left landing forward (that’s 1) (20 each leg)
Rest
10. Pick position Shoulder press with side leg lift Right and then left. Repeat.
Rest

Buy out
60 sec Plank
Stop Timer
Light Stretch.

W.UP
Tricep Smash 90"-2' per lato
youtu.be/oZJsdNh6z18

Mobility caviglia (Erbini video)

puppy pose 2'
youtu.be/pL_igjztzoc

3 Rnd
10 Inch Worms
25 DU
5 Strict Pull-Ups

STRENGHT WL
A
3- 5 Rnd
Rest 1-3' tra i rnd

• Standing Alternating Arm Dumbbell Shoulder Press 10-12 per lato (peso medio)
  (distensione alternata partendo dalle spalle. Se si ha a disposizione un DB fare prima un lato e poi l'altro 5/6+5/6)

• High Kettlebell Clean to Overhead Press 10-12 (peso medio)
  AFFERRARE LA KB CON ENTRAMBE LE MANI PARTENDO DA TERRA, PORTARLA AL PETTO E DISTENDERLA VERSO L'ALTO. RITORNARE POI A TERRA E RIPARTIRE CON LA REP SUCCESSIVA

“Touch and Go” Push Jerk
9-7-5-2
Partire con @70% p. jerk
aumentare il carico a ogni set.

OPZIONALE SPALLE
B

3- 5 RND

Rest 1-3 Minutes Between Rounds REPS WEIGHT

• Barbell Shrug 16 Challenge (CON BILANCIERE)

• Lateral Raise Series 10 full, double arm raises
  then
  8-10 single arm holds per side
  then
  5 full, double arm raises
  PESO MEDIO

Scoring:

CONDITIONING WOD
500MT RUN/ROW

POI

5RND
10 THRUSTER 50/35KG
5 C2B
10 HSPU STRICT
5 PULL-UP
10 W.L. BB

REST 3'

5RND
5+5 DB SNATCH
10 B. JUMP
10 (1 DOWN&UP + 1 W.BALL)

REST 3'

5RND

5+5 KB COMPLEX (HPC+P. PRESS)
10 A. SWING
10 R. TWIST
10MT DX + 10MT SX ONE KB CARRY

CASH OUT

5X8 CURL BICIPITI BB
5X(5+5)BULGARIAN SPLIT SQUAT BB FRONT RACK
5X8 DRAGON FLAG

SKILL
Climb the Ladder x 2
2-4-6-8-10-12… HSPU
ESEGUI SERIE DA 2 FINO A QUANDO RIESCI AD ESEGUIRLE UNBROKEN , RAGGIUNTO IL N UMERO MASSIMO, SCENDI SEMPRE DI 2 UNBROKEN

OPZIONALE

3×10 Bench Press

4×60" Plank

5×60" GOBLET SQUAT HOLD

Scoring:

OH squat 5 RM