Lämmittely ja mobility

Painonnosto kepillä

30s työ 30s lepo 3 kierrosta
Pallo olan yli
Burpee
Selän ojennus

Loppuvenyttelyt

A) Dynamic Warm-up
3 Rounds of:
200 meter run
5 Strict Pull-ups (pronated grip)
10 Ball slams
15 Prisoner Squats
20 TRX double knee tuck push-ups

B) Skill
Partner Assisted handstand walks/Assisted handstand holds

C) 21-15-9
Russian Kettlebell Swings
Kettlebell Goblet squats

5 kierrosta:

20 m kelkanveto
12 cal row
8 korkean boxin ylitys

2 Rounds for time:
100 Double Unders
50 Shoulder to Overhead (95#,65#)
25 Toes to Bar

Post:
4x400M runs, 2 min rest between runs.

3-4 sets for quality:
Pick one dumbbell or Kettlebell to use for all movements
20 Single Arm DB Overhead Squat (10 reps per arm)
10 Single Arm DB Shoulder to over head (5 reps per arm)
20 Alternating Goblet Cossack Squat
10 Single Arm Ring rows (5 reps per arm)

Circuito 8 estaciones. 2 vueltas. 1 min ON - 30 sec OFF,
- Chest to bar pull-ups.
- Step ups (24"/20") (30/15 Kgs barbell on the shoulders).
- Wall ball burpees (9/6 kgs).
- Full Clean (50/30 Kgs).
- Kb Swing (24/16 kgs).
- Rope Climb.
- Ring dips.
- Bar facing Burpees.

A/
21-15-9-21
DB Thurster @22,5/15kg
Burpee

TC: 10 min

B/
4 rounds of
5 Dbl DB burpee step up @2x22,5/15kg
15 HSPU
30 cal Row
60 DU

TC: 25 min

lepoja

For Time:
*50 Dumbbell Snatches 22,5/15
*50 Wall Balls 9/6
*40/30 cal erg
*30 Burpee Box Jump Over (24/20)
*20C2B

EMOM 12

1 min : 5 - 8 Strict C2B
2 min : 15/12 calories Ski
3 min : 0:20 L-Sit Hold