25-04-2023
FITNESS
STRENGTH
3 sets of
12 ring push ups
6 weighted pull ups
3 wallwalk
20 hollow rocks
rest 1:30”
skill: hspu
WOD
Emom 16′
1. 10-12 hspu/15-20 handrelease push ups
2. 12/15 cal row
3. 15 box over
4. 10-15 burpees
BURNOUT
TEAM OF 2
(I GO YOU GO)
14 sets:
(1:30′ on – 1:30′ off)
-15 heavy wallballs
-10 kb deadlifts
*alternating:
-burpee box jump overs
-box jumps (75/60 cm)
LEVEL 4
Strength
EMOM x 6min
ODD: 6 x Back Squats
EVEN: 40sec Plank Hold (weighted)
Workout
EMOM x 15min
1) 5 x Deadlifts+ 8 x Leg Raises
2) 50-80 x Single Unders
3) 8-10 x DBL DB Push Press+ 8-10 x DBL DB Squats
4) 12-15 x Burpees Over Bar
5) Rest
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