REST DAY / OPEN GYM

EMOM 10:
Odd: 1 snatch drop ( use weight that allows you to be fast)
Even: 1 muscle snatch

5x
Snatch from blocks:
2 snatch (drop btw) + 1 OHS with 2s pause at bottom
Use moderate weight, go by technic and speed. New set every 2min.

Back squat:
6x6
Rest 3min btw sets.Use 75-80% of max. Hit all sets with same weight.

3 rds Accessory:
20 step dual kettlebell front rack lunges ( you choose load)
15-30 GHD sit-up
20-30 back extension

A.M.R.A.P 15'
► 250 m Row
► 025 Push Up

40 Min of:
Run @ 60-70% MHR + Run 800 m @ 90% max effort @ 10:00, 20:00, 30:00 e 40:00 Inizi correndo al 60-70% poi al 10 minuto allunghi di 800 m poi ritorni a correre al 60-70% e poi al 20 min ripeti l’allungo e così via sia per il 30 che il 40 min.

Emom 3, heviest possible.

4 rounds for time
15 wall ball @9/6
10 deadlift @100/50
5 muscle clean @40/25

2' burpees
1' rest
3 rounds for time
10 push ups
20 squat jumps
30 v-up
1' rest
2' double unders

100m soutu aikaa vastaan! 🎅

Lämmittely ja mobility

Voimistelua

Chipper:
6 seinäkävelyä
8leukaa
10punnerrusta
12 burpeeta boxin yli
14 gtoh (pallolla)
16 thruster levypainolla
14 gtoh
12 bob
10 punnerrusta
8 leukaa
6 seinäkävelyä

Loppuvenyttelyt

stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
20 jax
10 lunge
5 v-ups

Metcon/*Rx(25)
4 giant sets
8 bulgarian split squats
8 sit ups
8 curls
8 slow bicycles
8 shoulder press
8 dbl crunch w/leg ext
8 rev fly
:30 sec plank

rest as needed between rds

Finisher
30 w raise
30 sec mod y iso
30 arm circles
60 flutter kicks
2 min hip opener