In 4 mins / 2mins rest x 6 sets

4 turkish Get up 2/2 @24/16kg
8 burpee Pull up
16 Alt. Russian Swing @24/16kg
32 Double under
Max rep overhead Kb alt. Lunges @24/16kg

Banded Lat Pulldowns: 3 x 20-30. Rest 60s.
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each
- Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)

WU
3rds
10x KB/DB swing
10x air squat
10x sit up

GIORNO 1

SPALLE & CORE

A.
3 Rnd
Rest 1-3' a rnd

1) 2 Single Arm Snatch to 3 Shoulder Press (3 sequenze per lato) PESO: AUMENTARE

2) Alternating Drop StepBand Rotation 10 per lato PESO: MEDIO

B.
3 Rnd
Rest 1-3' a rnd

1) Side Plank Punch with Balance Hold 10-12 + 10" hold per lato PESO: MEDIO

2) Dumbbell Lateral Shoulder Raise 10-12 PESO: MEDIO

C.
4-5 Rnd
Rest 1-3' a rnd

1) Rack Pull + 5 shrug 5-8 PESO: MEDIO/ALTO
2) Rear Delt Raises 10-12 PESO: MEDIO

D.
4-5 Rnd
Rest 1-3' a rnd

1) Hang Clean to Overhead Press 10-12 PESO:MEDIO
2) Standing Band Rear Delt Raise 16 PESO: MEDIO/ALTO

E.

4-5 Rnd
Rest 1-3' a rnd

2) Front Side Alternating Shoulder Raise 10-12 per lato PESO: MEDIO
3) Standing Alternating Arm Dumbbell Shoulder Press 10-12 PESO: MEDIO

GIORNO 2

SCHIENA

4-5RND
REST 1-3'

A.
1) Monkey Pull-Up 10 PESO: Bodyweigh
2) Horizontal Band Pull 15 PESO: Bodyweigh
3) KB Deadlift 12-15 PESO: MEDIO/ALTO

B.

4-5 RND
1) Close Grip Seated Cable Row 12-15 PESO: ELASTICO MEDIO/ALTO
2) Bent Row 8,6,4,4,2 PESO: A SALIRE
3) ROW ONE ARM 8-10 PER LATO

GIORNO 3

A
5 RND
Rest 1-3'
1 Dumbbell Aperture 12-15 PESO: MEDIO
2 Flat Bench Dumbbell Squeeze Press 10-12 Medium Plus
3 Dumbbell Chest Press 5-8 PESO: MEDIO/ALTO
4 Close Grip Bench Push-up 10-15 PESO_:CON VEST
5 Parallel Grip Pull-Up 10 PESO: CORPOREO

B.
1) Panca piana 10,8,6,4,2 PESO: AUMENTARE
2) 4 xMAX PUSH-UP SUI DB

3 rounds
1:00 row or air bike
5 dynamic squat strech
5 push up to downdog pose
5+5 birddogs
5+5 suitcase DL
5+5 single arm db press
5 med ball cleans
5 wall ball shots

then workout prep
climb to workout with barbell complex
3 deadlifts + 3 hang power cleans + 3 thrusters
then test 1-5 reps of each movement you feel like to do and start workout, have fun.

Päivän 3RM (v1-0)

(viikko 4)

Alkulämmittely ja mobility

Harjoitellaan painonnostoa kepillä

Wod: 2 kierrosta 30sec on 1min off
Thruster kepillä
Burpee
Istumaannousu
Dippi boxilta /penkiltä
Kaaripito

Loppuvenyttelyt

Menkää perheen kanssa linturetkelle.

Jokainen kuuntelee vuorollaan 30 sek lintujen ääniä ja koitaa laskea kuinka monta eri lintulajia löytää.

Lukekaa lisää linturetkeilystä Suomen Ladun sivuilta!
https://www.suomenlatu.fi/ulkoile/perheliikunta/linturetki.html

Lepo tai Open 21.2

A.
In 3 minutes:
20/15 Calories Row
20 Single Arm DB Overhead Lunges
then..
Max Dual KB Shoulder to Overhead

Rest 2 min

B.
In 3 minutes:
20/15 Calories Ski
20 Alternating DB Overhead Lunges
then..
Max Alternating Sandbag/D-Ball Cleans over Shoulder

Rest 2 min

C.
In 3 minutes:
20/15 Calories BikeErg
20 Alternating DB Overhead Lunges
then..
Max Chest to Bar Pull Ups

Rest 2 min

D.
In 3 minutes:
20/15 Calories Row
20 Alternating DB Overhead Lunges
then..
Max Over unders 60/50cm

Rest 2 min

E.
In 3 minutes:
20/15 Calories Assault bike
20 Alternating DB Overhead Lunges
then..
Max Wall Balls 20/14 lbs

Scoring: Total reps performed in part A+B+C+D+E