Cooper

Warm up(10)
3rds
10 heel grab
10 swing kicks
10 pik n grass

WRK(25)
WRK 10:00 REST 2:00 WRK 10:00
8 dumbbell push press
8 russian kettlebell swings
16 sit ups
8-10m shuttle runs
8 figure eight holds

Finisher
1:00 plank
1:00 butterfly stretch

3 x 7 min amrap / 3 min rest

A) 12 pull ups, 12 box jump, 12 cal row

B) 24 tuplanaruhyppy / 48 naruhyppy, 12 wall ball, 12 cal row

C) 12 T2B, 12 burpee to target, 12 cal row

*Tasainen tahti läpi treenin!

Warm up
250m run or 10 cal bike
Then 2 rounds
Duck walk
10 Glute bridges
5 pausing air squats (3 seconds)

Monday: Backsquat
E2MOM
10@50%
8@60%
6@70%
4@80%
2@85%

WOD
Every 4:00 for 24:00 (6 rounds)
20 jump rope
15 sit ups
10 cal bike or row
5 wallballs

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

EMOM x 16:00

Minute 1: 30s Max Push Jerk @60/42.5kg
Minute 2: 30s Max Hang Power Cleans @60/42.5kg
Minute 3: 30s Max T2B
Minute 4: 30s Max Double Unders

• Rx+: @70/47.5kg

Shoulder Press

1 x 5 x 40%
1 x 5 x 50%
1 x 5 x 60%

Send Off 2:30

Single Leg Banded Hamstring Curl 2 x 50 each. Rest 60s.
+
- Foam Roll Hamstrings x 60s each (6-12 inch passes)
- Active Straight Leg Raises x 20 reps each side
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

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