20 min Ulkona erilaisia agilityratoja: esim

5 x 3 max vauhditon pituushyppy (kolmitassu)

WOD:

Death by burpee pistejuoksu (3-5 m matka)

1.min 1 x burpee + juoksu
2. min 2 x burpee + juoksu
3. min 3 x burpee + juoksu
4. min 4 x burpee + juoksu
....

Kunnes ei enää ehdi lisäämään yhtään burpeejuoksua minuuttiin. Max aika 20 min.

61cal row
then
6 rounds
11 burpees
20 sdhp @24/16
15 american swings @24/16

For Time:
10/8 Calorie Assault Bike, 21 Power Snatches
10/8 Calorie Assault Bike, 18 Power Snatches
10/8 Calorie Assault Bike, 15 Power Snatches
10/8 Calorie Assault Bike, 12 Power Snatches
10/8 Calorie Assault Bike, 9 Power Snatches
10/8 Calorie Assault Bike, 6 Power Snatches
10/8 Calorie Assault Bike, 3 Power Snatches

Barbell: 75/55 lbs
Kilos: 34/25

Jos omistaa voimistelurenkaat:

Ringrow cindy:

20 min AMRAP

7-10-15
*ringrow
*pushup
*airsquat

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

Warm up:

10 min Jogging

Stretching 20-30 sec.
Tights
Calfs
Hamstring
Gluteus

Eilinen/
Lepo

Soututekniikkaa

4 x 500 m row + 500m run /ski

EMOM12 (4 rounds)
1. 5-15 t2b / knee raises (Choose a challenging amount you can do unbroken)
2. 10-20 cal row
3. Rest