A) Ring dip technique

B) 3 rounds
6-8 strict ring dip
8-10 bent over row

C) Accumulate 1,5-2min / movement with partner
1. Ring support hold
2. Ring bottom hold
3. Rings to chest hold

Warm up full body

Strength; 4 Rounds
10/10 deadlift single leg
10 squats tempo 2/2/2 (seconds down, 2 hold at the bottom and 2 up. No extension add weight if needed)
Rest 90 secs.

Db kick back 10 or db tricep extension
Sumo high pull 15 db or band
X4

12 -15 min AMRAP;
10 Burpees
20 lunges weighted or bw
15 sit ups weighted or bw

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Charlie Hodge is inviting you to a scheduled Zoom meeting.

Topic: Charlie Hodge's Zoom Meeting
Time: Apr 6, 2021 05:41 PM Helsinki

Join Zoom Meeting
https://us05web.zoom.us/j/81957220528?pwd=ZlVmMVc2cmNGR2ZCNURGVC9NMVJiZz09

Meeting ID: 819 5722 0528
Passcode: 93Nvrj

4RFT:

Row 1000/900m
Bike 2000/1800m
20 Toes To Bar

Warm Up 12 min.

Row 1000/900m

remaining time

15 KB Swing
5 Strict Pull Ups
10 Push Ups
5 Squat Box jumps

30 Min for quality
800m jog
30m Lunge
100m+100m single arm farmers walk
800m jog
30 air squat
100m+100m single arm front rack carry

GYMNASTICS FOR QUALITY 30 MINUTES:
12-16 alt Pistols
5-10 Strict Chin ups
3 Skin the cats
10-15 V-ups
8-10 Deficit Push up (plates)

AMRAP 20:
2 Rope Climbs
20 Kettlebell Swings 24/16
40 AbMat Sit-ups

45min Amrap for quality

18/ 15 cal kone
10 Mave pyöreällä selällä (keppi/tanko/kk)
18/15 cal kone
20 Sivukyykkyä
1min lepo

*Sykemittaria käyttäessä treenissä tulisi olla aerobisen kynnyksen tuntumassa, tai kontrolloi hengittämällä vain nenän kautta suurimman osan ajasta.

4x
4 min ON/2min OFF
Alt. A and B

A. AMRAP of:
8 C2B Pullups
16 DB Snatches 22,5/15kg
24 Wall Balls

B. AMRAP of:
3-6-9-…. Power Snatches 60/40kg
3-6-9-…. Handstand Pushups

Find heayvy snatch in 15 min