Find your 5x5 push press

• 12 Min EMOM of:
BB Back Squats
70-75% of 5 @ 9 RPE 2 reps (0:03 pause on 1st rep)
Pause @ bottom
Usa il 70-75% del carico 5 @ 9 RPE trovato due settimane fa. La prima rep è con pausa in basso
mentre la seconda rep è normale.

Warm-up
3:00 BikeErg @ easy pace
1:00 SkiErg @ easy pace
+
0:30-1:00 Hang from rings
5/side ATG Split squats
10 Kang squats
3-5 Pike compression slides
10 Box jumps
10 Burpees
+
Build to workout weight for wall balls, lunges and Devils presses
* Practice few sets of Toes To Rings /GHD sit-ups and box jump overs between movements

WoD "Hells Bells" 4 Rounds for time:

• 12 KB Swings
• Run 100m with KB
• 12 Goblet Squats
• Run 100m with KB
• 6+6 KB Cleans
• Run 100 M with KB
• 6+6 KB Push Press
• Run 100 M (WITHOUT KB)

Fudge, I only finished 3 rounds. Arms were completely messed up from all the extra lifting after WOD last night.

“Ecod”

5 x AMRAP 4’:

9 Cal Row or Bike

15 Burpee Box Jump

21 Double Db snatch 22,5/15

Rest 1’

150 min
Warm up + COS 20 min

1.HSW
- 20 m

2.BMU
- 5 x 2

3.BFLY + BCTB
- Bfly 25
- BCTB + kip swing 4+4 x 6

4.HSPU Strength
A. Box pike negatives 5 x Tough effort
- Feet down, knees sup
- Rest as needed
- 7 7 6 5 5

B. Push ups
- 5 x Max effort
- Rest as needed-
- 21 16 13 12 11

5.Back squat 1 RM

6.Strength
A. 4 sets:
15 Reverse hypers - 40 40 40 40 kg
10 Prone hamstring curls - 10 10 10 10 kg
- Rest 2 min between sets

2 x 12 min / 6 min easy
Row two 12 minute pieces. Row for six minutes at light pressure between each piece.

Build up in 10 sets to a heavy 3 reps of sumo deadlift

Tempo Front squat 4x5 reps

Wednesday 25th July

Technique: OH Squat

WoD 3 rounds of 5 minutes for points with 1 minute rest:

• 1 minute Box Jump
• 1 minute Ring Dips
• 1 minute SDHP
• 1 minute Knees 2 Elbows
• 1 minute Thrusters
• 1 minute Rest