Dave Durante Core:

5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

https://wodwell.com/wod/durantes-core/

5 rounds of
10 push ups
3 wall climbs
10 shoulder taps in plank
30 sec plank hold
Rest as needed

Warm-up
3 rds
30 sec jumping jacks
30 sec mountain climber
5/5 jumping lunge
6 easy push-ups
4 burpees

Workout: Amrap 20

100m walking lunge /100 steps lunges alternating
30 V-ups
20 Push-ups
10 Burpees

Skaalaukset:
-V-up tuck-up // vähemmän toistoja
-punnerruksiin polvet maassa / pöytä/tuoli

Treenin tavoite:
-skaalaa lunget ja muut toistot niin, että pääset vähintään noin 3+ kierrosta

Work up to heavy Complex of
3 Shoulder Press + 3 Push Press + 3 Push Jerks

Sumo squat 10 (50% of max)
6 high box jumps

Sumo clean deadlift, 3 x 5.

This is a deadlift with a sumo grip of a starting position of a clean. You choose the weights.

If you are aiming to open, you can keep this semi light

7:00 Basic Endurance CrossFit
8:00 Accessory
9:00 Voimistelu
16:00 Snatch, technique
17:00 Voimistelu
18:00 Accessory
19:00 Mobility, Squat
20:00 Basic Endurance CrossFit

6:30 Basic Endurance CrossFit
7:30 "The Ghost"
12:00 Basic Endurance CrossFit
16:00 Basic Endurance CrossFit
17:00 Accessory
18:00 "The Ghost"
19:00 Basic Endurance CrossFit

10x
new complex every 90sec

Clean Pull+
Power Clean+
Hang Squat Clean+
Front Squat+
Push Jerk+
Front Squat

Deficit deadlift 3RM

5-5-3-3-3-5-5