Luni
Sweat sesh 💦
4 Intervals
A1. AMRAP 8
500/400m Row
10 Shoulder to overheads @ 20/15kg (empty BB)
10 V-ups
10 Front Squats @ 20/15kg (empty BB)
A2. AMRAP 8
200m Run
10 Hang Power Cleans @ 20/15kg (empty BB)
1 Rope climb
10 Front Rack Lunges @ 20/15kg (empty BB)
– Rest 2:00 between intervals –
Flow. A1-A2-A1-A2
Marți
Power Snatch
10 x 2 @ 70% (Touch and Go)
Go EMOM
For 9-minutes AMRAP
10-20-30-etc. Double-unders
1-2-3-etc. Wall walks
3-6-9-etc. Toes to bars
Miercuri
Accessory/2 Sets
5 YTW (small plates)
5 LU raises
5 Arnold Press
Chest to bar drills/2 Sets
10 Scapular pull ups (hanging position)
10 Kipping swings
15 Banded lat pull downs
15 Banded face pulls
Accumulate 60 Chest to bar pull ups
*Start with a big set !
2 Sets
25 Australian pull ups
25 Hollow hold position banded lat pull downs (red band)
– 1’30” rest btw sets –
Joi
Back squat
3 x 5 @ 70%
Go every 2:30
For time
1000m Row
+
5 Rounds
7 Push ups
7 Thrusters @ 50/35kg
+
500m Row
Target time. < 14:00
Vineri
WOD
3 Intervals
A1. AMRAP 5
18-15-12-9-6-3
Abmat Sit ups
Burpees
A2. AMRAP 5
18-15-12-9-6-3
Burpees
KB Swings @ 24/16kg
A3. AMRAP 5
12-9-6-3
Abmat Sit ups
Burpees
KB Swings @ 24/16kg
Burpees
– Rest 3:00 between intervals –
MIDLINE/3 Sets
6/6 Medball rotational throw to the wall standing position
8 Fast Slamball throws
10/10 Half kneeling rotational throws (inside-out)
– 1 min rest –
Sâmbătă
Gymnastics Seminar with Loredana Niroda
