• 16-20 Min EMOM of:
1st Min
Double KB Alternating Press 20 reps unbroken
(Utilizza due KB il cui peso ti permetta di completare le reps unbroken)
2nd Min
Row 200-250 m

5 sets of 6 reps

Go every 2:30

HERO WOD

"Dork"
6 rounds for time
60 double under
30 KB swing 24/16
15 burpee

Hero-tunti toimii ns. "kevyen" valmennuksen tuntina, jossa valmentaja käy treenin läpi (näyttää liikkeet ja skaalaukset), opastaa taululta esimerkkilämmittelyn ja lämmittely tehdään omatoimisesti. Valmentaja laittaa myös treenin yhteisesti käyntiin. Tekniikkavalmennusta tunti ei erikseen sisällä.

3x2 Back Squat at 75%
2x2 80%
1x2 85%

(3+2)-(3+2)-(3+2)-(3+2)-(3+2) of:
BB Power Clean + Jerk
Scaldati progressivamente e poi in 3 sets sali sino ad una (3+2) pesante (Heavy) ma con cui senti di
avere un altra rep di di Jerk di margine. Poi con il 90-95% di quel carico fai altri 2 sets.

#Strength

3-RM test of:

• BB muscle snatch from deep squat

Based on Neural Ramping Method with Rep Performance Style (Christian Thibaudeau)

600m run
50 Thrusters (65/55)
600m run
50 Sumo Deadlift High Pull
600m run
50 thrusters
600m run

Skills practise (pull-ups, ttb's, bmu's, handstands etc.)

AMRAP10
Skill of your choice
8 push ups
16 sit-ups

1a) Sumo Deadlift w/(2-0-X-0) tempo - 3 x 5

*Build up to a heavy set of 5. These are not touch and go reps. You will take 2 seconds to lower the bar down each rep, just like the previous cycle of Deadlifts, but will start from a dead stop on the ground each repetition.

1b) Hip Flexor Mobility x 5/side b/t sets of Deadlifts

. . . REST 2-3 MINUTES B/T SETS. . .

*The Sumo Deadlift is simply a wide-stance Deadlift. This will probably feel awkward to a lot of people, but the benefit from performing these for a 4-week cycle is gaining more external (outward) rotation in our hips and creating stability there due to the wider stance. You will recruit muscle fibers that are not used to firing which will, in turn, result in healthier, stronger hips and a better conventional stance Deadlift down the road. Don't worry if you don't pull as much weight from the Sumo position. Just have fun doing a different Deadlift variation for a few weeks.

Treeni
HS skill wod 20 min
10m Hs walk
15 Pull up

20/15 cal Bike/ echo bike

Rest 2 min

Hiki
Wod
12 min amrap
5 Pull up
10 Wall ball
15/12 cal Row
1 min rest