Warm up(8)
3rds
10 push ups
10 alt leg raise
10 double leg tucks

Mobility(4)
1:00 min child's pose

Workout c/o Alchemy 365
A10: as many rounds as possible in 10 mins
15 Straight Leg Deadlifts
30 Narrow Mountain Climbers
15 Push-Ups
30 Bicycles

Finisher
30 arm circles
60 rtw
1:00 min hip opener

• 20 Min E5MOM of:
Ogni 5:00 x 4 sets:
Run 400 m
BB Power Clean 15 reps
Pull Ups 20/15 reps
BB Load = 40-60/30-40Kg, seleziona un carico che ti permetta di restare all’interno del task di
tempo di lavoro prestabilito.

3x400m row
1min rest in between each row
After the row do:
100 DU’s, if you fail do 10 burpees

-2min rest-

3x300m row
1min rest between rows
After the rowing you do:
100 DU’s, failing costs you 10 burpees

-2min rest-

3x200m row
1min rest between the rows
After the row, do:
75 DU’s, for those who fail, do 10 burpees

-2min rest-

3x100m row
1min rest between
After the row, do:
75 DU’s, fail and do 10 burpees

E2MOM 10
2+2
Clean + Split Jerk

For Time:

800m Run
20x 1DB OHLunge (15/22,5kg)
20x 1DB Snatch (15/22,5kg)
20x 1DB Thruster (15/22,5kg)
800m Run

TC: 15min

Amrap12:
16m Lunges@2×22.5/15kg
16 t2b
8 Db clean

10 mins row:
40" easy/ 20" hard

Biking outside for 90 mins (32,1 km)

9 minutes x 4 easy pace. Rest 2 minutes btw. sets.

First 9 minutes:

12 Ring Row
400m Run

Second 9 minutes:

4 Bar MU -> 6 C2B -> 8 Strict pull ups
25 Thrusters 20/15kg
35 Sit Ups

Third 9 minutes:

7 Man Maker
40 American Swing
10+10 Medicine ball throw rotations

Fourth 9 minutes:

10 Jerk Grip over head squat 20/15kg
6 Jerk grip power snatch 20/15kg
12 Strict push up bar over burpees

Tai uimaan

Hang Squat Clean + Jerk

7 x (1+1)@65-75%

Start from 30kg. Do 1 rep Snatch until fail. Follow 1 rep clean similarly. Finally, deadlift until fail.

Every minute 1 rep - add 5kg every round.

"Chelsea"

EMOM in 30 minutes

5 Pull-Ups
10 Push-Ups
15 Air Squats

Niin kauan kuin menee emomina, jos loppuu ennen 30min niin sit se loppuu.