Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

Warm up 1:
5+5 Albatross
10 Shoulder push up
5+5 Spiderman
8 min

Warm up 2:
5+5 Scorpion
10 Sit up
5+5 Lunge + rotation
8 min

Set 1:
15 KB Swing
10 Push up
20 Russian twist
8 min

Set 2:
20 H2H Swing
10 Dips
15 Leg lifts
8 min

Set 3:
20 Lunges
20 Shoulder taps
20 One leg v-up
8 min

Set 4:
5 Bar over Burpees
10 Skating jumps
20 Mountain climber
8 min

For time

• 7/10-calorie Echo bike
• 10 burpees over the bar
• Max squat clean thrusters

Rest 2 minutes between rounds. Repeat for a total of 5 rounds or stop if you complete 50 squat clean thrusters before 5 rounds.

• ♀ 65-lb barbell
• ♂ 95-lb barbell

10 minuuttia laadukasta lämppätreeniä

2 wall climb
10 good morning
10 goblet squats
20 jumping jacks
20 alternating v ups

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SKILL
EMOM x 10 MINUTES
Min 1 - :40 Pistol Squat Practice*
Min 2 - 2-4 Reps of Bar Muscle-Up Practice**

*Pistol Squat Options...
Narrow Stance Air Squats
Lateral Box Step-Ups
Pistol Box Squat

**Bar Muscle-Up Options...
Hips to Bar Kip Drill
Jumping BMU (Focus on Transition)
1 Kip Swing + 1 Hip to Bar + 1

Front squat 2 RM, then max reps Back squat @ same weight

** WARM UP**
3 rounds

30 Jumping Jacks
20 squat rotations
20 crab reach

 STRENGTH/SKILL

Tempo squats

Use heavy backpack and hug it tight. As heavy as you can make it.

5x 8 reps 3X3X ( 3 sec down no rest at bottom 3 sec up no rest at top)
Between sets do 50 glute bridges

WORKOUT

Amrap 10 min

5 push ups
5 burpees
10 lunges
10 jumping lunges

COOL DOWN

5 min breathing and stetching out glutes and quads.

Lepopäivä!

Deload viikko, poislukien Open 21.2.

W:up
W.Up
Couch Stretch : 2' youtube.com/watch?v=kbId9zYgoFQ
Walkouts: 2'
Butterfly Stretch: 2'

Superman Plank Ball Touch 4-5x10
poi

10-8-6
Strict Pull-Ups
Ring dip
20-16-12
KB Goblet Squats
Cal. Row (SE SU 3 X LE REP INDICATE / SE DU 2XS REP INDICATE)
TTB Strict (INN ALT. TOE TO TOUCH)

STRENGHT
Dumbbell or BB Bent Row 4-5 x12-15

Straight Arm Band Pulldown 5x15 Heavy Band

8rnd

(2 squat clean + 4 front squat)

rest 90"

WOD
"KANGAROO"
10 rnd
10 cal. row
10 Hang Power Snatch 35-40/25-30kg
10 Box jump

Scoring:

SKILL
HSW

DRILLS:
D1. 6 set
2 strict HSPU wall facing + hsw partendo dal muro (2/3 steps) x 5 set
Note: x hsw dal muro provare a spingere col piede, avanzando di bacino e provare
a spostare prima una mano, poi l’altra ...se prendo confidenza provo a fare qualche
passo
D2. Totalizzare 10 pull over
Note: iniziare a prendere confidenza con il pull over partendo da terra o da un box
(instagram.com/p/Bni3OztBjt6/?utm_source=ig_web_copy_link)

Scoring:

OPZIONALE
3 RND
Run
0:30 Hard
3:30 Moderate
2:00 Easy
1:00 Walk

5 RND
Rest 1-2' TRA I RND

Dumbbell Close Grip Pullover 12-15
Plank Shoulder Taps 10 per arm Bodyweight

Alternating Hammer Curl 5 X 5-6 per arm

3 Sets Of:
EMOM 3
1 minute : 40 double unders
2 minute : 12 Toes to Bar
3 minute : 12 Pistols
...after that in 2 minutes window HEAVY CLEAN & STOH