Jalat

Teams of TWO, AMRAP 15
In total Squat Clean
As many reps as Possible Ground To Overhead 32/24kg Kettlebell
”In Teams of two in a timeframe of 15 minutes find the max total weight in squat clean and perform as many reps as possible in GTOH 32/24 kg kettlebell. You can work simultaneously with cleans and GTOHs. 1 kg = 1 repetition.”

-Hollow
-Teräsmies
-Kippi
-Ilmakyykky

WOD
3 kierrosta
-20 rengassoutu
-20 boxidippi
-20 ilmakyykky

400m row
Then 2 rounds
10 ring rows
10 banded pull aparts

Bent over row
6-8 reps x 5
Rest 1:30 between sets

WOD
30-20-10
Wallballs
Box step ups

*E2MOM 5 burpees

Lämmittely ja mobility

Maastaveto 4 x 8

5 kierrosta aikaa vastaan:
5+5 kp/kk tempaus
5 boxihyppy

Loppuvenyttelyt

Alternate Back Squat and Benchpress in todays Strength sets.

Rest about 2 minutes between movements and sets.

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Squat Clean & Jerk
6×4 @60-75%
Drop and Reset

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

LÄMMITTELY
Liikelaajuksien avaus ja lämmittely
• Lonkat
• Lantio
• Nilkat
• Pakarat
• Etu- ja takareidet

TEKNIIKKA
• Lähtöasento
• Linjaukset
• Askeleen pituus

VOIMA JA TEKNIIKKA
Askelkyykky KP/KK
15 min timecap (lisää painoja pikku hiljaa)
3-5 sarjaa
8-10 toistoa/jalka
Lepo sarjojen välissä 60s. - 1,5min.

METCON
Amrap 10
10 Askelkyykky taakse
10 Jalkojen lasku selinmakuulla
10 Etuheilautus

A,
Snatch Deadlift + Snatch Pull + Snatch 1x1

Use the heaviest weight you can for the set.

Find a heavy weight for the complex (1+1+1) in 15-20 mins.

B,
Every 1 min for 14 mins, alternating between:
10 Clusters @43/30kg
50 Double Unders

C,
2 rounds for quality of:
L Arm Farmers Carry, pick load, 15m
15 Band Pull Aparts
R Arm Farmers Carry, pick load, 15m
15 Band Face Pulls
L Arm Front Rack Carry, pick load, 15m
15 Scap Push-ups
R Arm Front Rack Carry, pick load, 15m
15 Scap Pull-ups

Athlete chooses the weight for the carries. Weight should be challenging but allowing for unbroken carries.

Warm Up
3 times 40s easy/20s mod/10s fast , rest 20s bwn rounds
then some mobility and barbell warm up for clean&jerks
then prep for movements

Workout of the day
5-6 rounds for quality
15/12 calories with machine @easy/pace
2 clean pulls

2 squat cleans
2 split jerks
4-8 Strict Pull Ups or Hardened ring row
8-12 russian swing @16-24/24-32kg
8-12 hollow rocks