REST DAY / MOBILITY

maastaveto (tekniikka, paino 10-30 kg, selät suorana jne jne)

5 x 5

Rästi

A.

Warm up
4 round
Rotazioni elastico 20
10 press elastico sotto al piede
10 overhead squat elastico
Then
3 round
12 cal bike
10 burpees
8 push up

5x10 tall box jump rest 1’

Strict Press + push Press + push jerk :

6+8+8 ( dopo ogni set 30’’ hollow position)

6 + 7 + 6

5 + 6 + 5

4 + 5 + 5

3 + 5 + 6
2 + 5 + 5
70 % del massimale di strict Press e tenere per tutte le rep.
Rest tra i set 2’

PARTE C

C1

30” Hold alla Sbarra + 20” L-Sit Barra + 1 TTB Strict X 5

Rest 90”

20 V-Up con WallBall 6/5kg X 4

Rest 60”

C2

5x 500mt Row Rest 60”

D.

WOD1

For Time:
30 HSPU
40 Deadlift (100/70KG) (SC. 80/50KG)
50 Сal. Bike
60 Bar facing Burpees
Time cap: 20' (TOP 16')

WOD2

5 RND
10 BENCH PRESS (70-60/40-30KG)
20 Cal. Row
1,2,3,4,5 Rope Climb (INCREMENTARE LE ROPE CLIMB A RND)

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: **Wear Pack or Weight Vest **Minutes 11-20: Bodyweight

• modifioitu "Cindy". 10min repun tai painoliivin kanssa ja toinen 10min kehonpainolla!

MODIFICATIONS
STRICT PULL-UPS
10 Odd Object Rows
_
Banded Strict Pull-ups
Ring Rows

WARMUP
1 Round:
1 Minute Hollow Hold
1 Minute Wall Sit
1 Minute Front Plank

2 Rounds:
30 Seconds Push-up to Down Dog
30 Seconds Single Leg Glute Bridges (Each Side)
30 Seconds Slow Air Squats

3 Rounds:
2 Strict Pull-ups
4 Push-ups
8 Air Squats

5 2-minute rounds of

• 75 double-unders
• Max reps of sumo deadlift high pull

Rest 1 minute between rounds.

A/ EMOM 12
1- 12 Push up
2- 9 Strict PU
3- 45" HS hold

B/ AMRAP 30'
1-2 Legless Rope Climb
15 DB Bench Press @2x25/20kg
9 DB STOH @2x25/20kg
6 DB Sqaut @2x25/20kg

(Target: 4-5 rounds)

Snatch Grip Sotts Press
3 Sets of 5

Add 5kg every round
Start from Girls 20kg Boys 30kg

OHS
FS
BS

TC: 25min

3rounds
20x Sit up
20x Leg raise
20x Crunch

A,
3 rounds for time of:
7 Thrusters @61/43kg
14 Assault Bike Calories
21 Wall Balls @9/6kg
63 Double Unders

Goal: sub 12 mins

B,
For quality:
3x6 L/6 R Eccentric Bulgarian Split Squats, pick load
3x6 Eccentric Kneeling Heels-to-Butts
3x6 Tempo Banded Goblet Squats, pick load
3x6 Eccentric Barbell Rows, pick load
3x6 Eccentric Incline Dumbbell Flies, pick load
3x6 Tempo Dumbbell Pull Overs, pick load

Eccentric Bulgarian Split Squats- 6 secs lowering
Eccentric Kneeling Heels-to-Butts- 6 secs lowering
Tempo Banded Goblet Squats- 3 secs down and up, band behind knees
Eccentric Barbell Rows- 6 secs lowering
Eccentric Incline Dumbbell Flies- 6 secs lowering
Tempo Dumbbell Pull Overs- 6 secs down and up