Lepohommia

4 x 15 Ring Push-ups https://vimeo.com/175184265
(turn out each rep)
Must be unbroken

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

3x5 tempausveto 60-70%, lattiasta (kuminauha edestä)
5x3 tempausveto 80-90%, lattiasta (kuminauha edestä)

AMRAP in 20 minutes
20 Wall Ball Shots (9/6 kg)
20 Shoulder-to-Overhead (60/40 kg)
20 Kettlebell Swings (32/24 kg)
20 Hand-Release Push-Ups
20 Sit-Ups
5 Burpees at the top of each minute

Start with 5 burpees, then 20 wall ball shots, etc. Continue the AMRAP until 1:00, then perform 5 burpees. Resume the AMRAP where you left off. Do 5 burpees again each minute until the 20 minutes is complete. Score is total reps completed, including burpees.

Complete as many rounds as possible in 15 minutes of

• 400-m run
• 15 body-weight deadlifts

pystypunnerrus / 5 x 9 pystypunnerrusta

A.
200mt run+50DU x 3rnd
PVC+MOBILITY
2RND
One Arm Ring Row x 5 rep per lato (movimento controllato)
Rest 15"
Reverse Grip Push Up x 10 rep
Rest 15"
Band Pull-Throughs x 10 rep
(Cercare la massima contrazione dei glutei e l'estensione completa dei fianchi )
Rest 15"
30" Supinated-Grip Hang from Pull Up Bar
Rest 15"
One Arm Overhead Kettlebell Cossack Squat x 5 rep per gamba
Rest 15"

video esecuzione:
One Arm Ring Row

Reverse Grip Push Ups

Band Pull-Throughs

Supinated-Grip Hang from Pull Up Bar

Single-Arm Overhead Kettlebell Cossack Squat

B

EMOM 20' ogni 2' (10 set): 
Snatch x rep : 4,4,3,3,3,2,2,2,1,1

Carichi per set % 55, 65, 70, 75, 80, 85, 90, 95, 100, 101

C

Deadlift
4 x 5 REP 65%
rest 2'

POI

Back Squat
4 x 5 ripetizioni al 65%
rest 2'

E

AMRAP 20'
80 Double Unders (160SU)
40 Wallball
30/20 Cal. Row
20 Alt. DB Snatch 22,5/15KG

Ring Plank
30-60sec unbroken; rest 60sec x 3

4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 burpees
2min rest
4min amrap
Row for cal
2min rest
4min amrap
8 Double Kb clean
8 Burpees