Find your 4 RM push press

Legs/Abs

Warm up - 3 Sets
1:00 Superman Hold
20 Bird Dog
10/10 Single Leg RDL

Superset #1
A1 Back Squat - 10-8-6-4-2 (Work up heavy 2)
A2 Strict Toes to Bar - 8-10

Superset #2 - 4 sets
B1 Leg Press Machine - 10 (heavy)
B2 Calf Lift - 12 (2 second pause at the top)

Superset #3 - 4 Sets
C1 Leg Extension Machine - 12
C2 Hamstring Curl Machine - 12

FINISHER - For Time:
150 Wall Ball - *(KAREN)

3 RFT
25 Bar over burpees
10 Power Cleans 70/50kg
500/400 Meter Row
10 Push Jerks 70/50kg

OTM 15 min

1 - 5 min Shoulder press x 5
6 - 10 min Push press x 4
11 - 15 min Power jerk x 3

First week start 50 % shoulder press 1 RM. Every next week try to add, more weight. You can also do one (1) more rep every minute every week.

A: 8min emom
3 explosive sled push or 3 clapping push ups
Alternate every min between movements
B: bench press 3x4
C1: strict pull ups 3xMax
C2: double kb press 3x10
D: 5rounds
E90S
18m prowler push
Amrap push ups
E1: triceps extensions 3x15
E2: DB wrist dorsal flexions

5x complex of:
Hang snatch
Low hang snatch
Snatch

3 rounds
200m run
3 ring mu
20 v up
3 ring mu
Rest 1:1 directly to
3 rounds
200m run
10 hspu
20 ttb
10 hspu
Rest 1:1

• 3 Round not for time of:
Weighted Push Ups 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sulla schiena)
Assault Bike 1:00 @ 70-80% MHR
Weighted Ring Rows 10 reps unbroken
(Utilizza come zavvorra una Vest oppure dei bumper sul petto)
Assault Bike 1:00 @ 70-80% MHR

4 rounds for time:

30 du
20 cal ergo
10 weighted box over (double dumbbel)
20 russian twist

• 5-5-5-5-5 of:
BB Front Squats (tempo 33X1)
5 @ 9 RPE (-5%) (Load Drop)
65% 1RM 5 reps
70% 1RM 5 reps
75% 1RM 5 reps
70% 1RM 5-5 reps
(Tempo 33X1 = 0:03 eccentrica, 0:03 pausa in basso, X concentrica esplosiva, 0:01 pausa in alto).