Her 1:30 içinde 12:00 Boyunca (8 Sets)
Front Squat
16-14-12-10-8-6-4-2
*increase weight after each set. start with empty barbell
WOD
10:00 AMRAP
20 Alt. Dumbbell Snatch 22.5/15 kg
10 Burpee Lateral Jump
10 V-Ups
10 Wall Ball 9/6 kg
Strength
TheBox362 Mini-Pump – Legs and Core
3-4 rounds:
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
-rest 30 seconds-
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
-rest 30 seconds-
15 Kettlebell Side Bend (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
GYMNASTICS CLASS
Eccentric Work
12 EMOM
8-10 Negative Pull Ups
8-10 Negative DB Push Ups
8-10 Negative Hanging Leg Raises
8-10 Negative Box Pike Push Ups
Teams of 2
For Time (Time Cap 30 min.)
120 Australian Pull Ups
100 Wide Push Ups
80 Narrow Australian Chin Ups
100 V-Sit Ups
80 Pike Push Ups
100 Air Squats
5 min. Plank
10 Sync. Burpee