MARTEDI

A. Warm Up
3 Rnd
20" Ring Support Hold
8 Burpees
10 Empty Bar OH Squats

B - Forza
Ogni 2' per 12'
6 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-5: 60-70%
Set 6: 70-80%

C. For Time
4 Rnd
10 C2b/5BMU anche con elastico
20 Alt. DB Squat Snatch (usare un carico adeguato)

D. For Rep
1' on, 1' off
Ski Erg Cal.
Aggiungere 2 calorie a round fino a quando riuscite a stare nel
minuto. Uomo parte da 12 donna da 8cal.

E. Opzionale

E1 For Rep
ogni 3',30"
10 Wallball
Run 400mt/500mt row
Aggiungi 10 wallball a round, fino a quando riesci a stare nel tempo indicato
tempo
STOP A 60 WALL BALL E 400MT RUN/500MT ROW

E2 For time
3 Rnd
Max Rep Strict HSPU
Rest 30"
Max Rep Kipping HSPU
Rest 30"
Max Time HS Hold (almeno 1')
Rest 2' tra i rnd

F. Lavoro accessorio Opzionale

Weighted Plank Hold (plank con peso)
3x 1'
Rest 1' tra i rnd
Seduti su panca Alt. DB Curls
4×16
DB SPLIT SQUAT
5×20
(10 Per lato)

A.
Every 8 minutes, for 40 minutes (5 sets) of:
Run 800 Meters
21 Kettlebell Swings
12 Strict Pull-Ups

Note times for each set, and add them for total working time.

B.
Hawaiian Squats x 8-10 reps per side
Hollow Body Hold/Rocks x 45-60 seconds

2 Snatch Pull
1 Power Snatch
1 Snatch Balance

5 Work sets @ 80%

Hyvää itsenäisyyspäivää! Itsenäisyyspäivän kunniaksi voit käydä tekemässä Tuntematon Sotilas-treenin omatoimisesti boxilla!

Huom! Lauantain pikkujouluwod on hyvin samankaltainen joten valitse omasi ;)

Raakarive + Vapu + työntö

5 x (2+1+1) x 80-90% (Vapu)

Taskuilta tempaus (Pukit)

6 x 2 x 50-65%

Taskuilta Rive + Työntö (Pukit)

5 x (1+1) x 50-60%

Conditioning
5 minutes of max reps of Burpee Box Jump Overs
5 minute rest
4 minutes of max reps of 10m Shuttle
4 minute rest
3 minutes of max reps of Power Clean
3 minute rest
2 minutes of max reps of Wall Balls
2 minute rest
1 minutes of max reps of Max unbroken TTB/KTE/KTC

WL
Snatch
A. Work up to a heavy Squat Snatch (not a max)
B. 3×1 Snatch Pull
C. 3×1 Snatch Grip Jerk + Pause OHS

4x
4min. ON / 4min. OFF:

A.)
28/24 cal Row / Air bike (cash in)
amrap:
5 Strict HSPU + 5 Strict Pull up

B.)
28/24 cal Row / Air bike (cash in)
amrap:
8 Power clean + 8 Front squat
(Rx: 50/35kg)

• 2x A & 2x B

Handstand progression
Warm up
8-10 stand walking
core progression, 4 sliders,

Handstand exercises:
30" handstand with wall for back
30" handstand with wall for front
30" handstand with wall far from wall
15" 90° handstand x3
after every rounds relax 30 "
muscle tone exercises: 4x30"

(handstand falling variaction)
wod: core: 35" work 5" rest 12 rounds

Maksimit, tänään Sawon kisoissa tai huomenna Leppävirralla.