• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Ring Rows (Feet parallel on ring) 10 reps
Close-Grip Push Ups 10 reps
Air Squats 15 reps
Strict Toes to Bar 5 reps

Aikaa vastaan:

30 Rinnallevetoa ja työntöä

Rx: 60/ 42,5kg

Aikaraja: 6min

Martedi 250220

A) Emom 14'
Even: 5 FS @80% 1rm PC
Odd: 20 sit up

B) 100 Du
80 thruster @40/25
60 sit up
40 PC @40/25
30 HSPU
20 bar mu

A. W.UP
1' HS Hold
PVC+MOBILITY
POI
20-15-10
Goblet Squat
Ski Cal.

B. forza
10 Squat Clean & Jerk @70%
Rest :1'
8 Squat Clean & Jerk @75%
Rest :1'
6 Squat Clean & Jerk @77.5%

C. For Time
30-20-10
DB Box Step Over
W. Ball
TTB
Target Time: 11-16'

D. Skill
Every 4' for 20'
1 Max Set of Strict HSPU
Target: ALMENO 10-12 REP
Opzioni scalabilità
Kipping HSPU
-Push Ups
-DB Press

Warm-up

3:00 Air bike + 3:00 Row @ easy pace
+
2 Rounds
5 Scapular pull-ups
5 Arch hold push to hollow holds (3-5 sec in each position)
10 Tension swings (sponge/block between feet)
3-5 Pike compression slides
10 Table top pulses
3 Handstand wall walks to a plate
1-3 Negative chest to wall facing handstand push-ups (body at 30 degrees)
+
Clean
Build up to workout weight
+
1-2 Rounds
20 Double-unders
5 Chest-to-bar pull-ups
3 Wall-facing HSPUs
1 Clean @ workout weight

● BACK SQUAT TEMPO 4x10 (3/0/2/0) 3min rest

M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round

Alhaalla 3sec stoppi