WT
4-3-2-1
Pull Up
Reverse Banded Deadlift

21-18-15-12-9-6-3
Banded Reverse Fly
Banded Behind the Back Curls

CF
Emom 6 min
3 Deadlift

Amrap 12 Min
5 Power Snatch
10 Burpees

BC
Emom 10
Min 1 - 5 Reverse Banded Deadlift
Min 2 - 50 Jump Rope Singles

50 Burpee Hammer Curls
(every time you stop 1 circle run)

Push press 6x3@moderate to heavy weight ca 75-80%
+
30-20-10
Alternating DB snatch
Wall balls

Pull-up 5x5

90 min

1.Push / Pull Strength
Complete the two movements (weighted chin-ups and dips) as a superset (alternate between each exercise every set) but rest as needed.
A1. Chin-up 8 x 8, unweighted
A2. Strict Ring Dip 8 x 8, unweighted

1. Alternate for 3 rounds: A1. Strict DB press 8*8 10*8 10*8 kg A2. Single arm DB row 10*12.5 10*15 10*15 kg A3. High pull with KB 12*10 12*12 12*12 kg A4. Straight arm DB raise 15*3 15*3 15*2 kg A5. Bicep curl w/ barbell @ bench 12*10.5 10*13 12*13 kg

AM: 70 min
1.Aerobic work
4 x 15 min Ergs of your choice
- Rest 2 min between-
Run, row, run, bike
129/151
2.Mobility for 10 min

PM: 130 min
Warm up for 20 min
1.Gymnastics
A. HSW practice for 15 min
- 28 m.

B. Bfly CTB practice for 25 min
- Box 2 x 10 2 x 8
- Swing + CTB 9 x 3+3

C. Bfly pull up practice for 10 min
- 45 reps

D. 4 sets:
15 s. ME Butterfly pull ups - 10 11 10 12
25 0.s steady pace Bent over row with Barbell - 14 14 14 13
-20 s. rest-
15 s. ME Stationary dips - 6 5 6 5
25 s. steady pace Push ups - 10 9 9 8
-Rest 80 s.-

2.Conditioning
A. For calories:
Reverse Tabata assault - 56 cal
-Straigth into-
Tabata assault - 57 cal
Total of 113 cal
Watts 1141/361, RPM 98/56

3.Strength
A. 5 sets:
10 Reverse hypers (Heavy!) - 50 60 60 60 60 kg
10+10 Pallof press in split position
- Rest 90s between rounds-

4 Sets of:
One-Arm KB Half Kneeling Press 10 reps/side unbroken
1:00 rest
Double KB Overhead Walking Lunges 30 reps unbroken
1:00 rest
One-Arm KB Row 10 reps/side unbroken
1:00 rest
Two-Arm KB Russian Swing 30 reps unbroken
1:00 rest
(Utilizza delle KB il cui peso ti permetta di completare le reps unbroken.)

C.
Four sets for times of:
Row 1000 Meters
20 Chest-to-Bar Pull-Ups
30 Wall Ball Shots (20/14 lbs)
40 Russian Kettlebell Swings (32/24 kg)
Rest exactly 4 minutes

WT

EMOM 12 Min
Min 1 3 Bench Press
Min 2 3 Pull Up
Min 3 3 Ring Dips
Min 4 3 Chin Ups

CF/BC
Friday the 13th
26 Min Amrap

13 Pull Ups
13 Air Squats
13 Bench Press
13 Jump Squats
13 Ring Rows (underhand)
13 Box Jumps
13 Ring Dips
13 Step Ups (each leg)
13 Kettle Bell Swings
13 Burpees
13 Rope Climb or KB Deadlift
13 Wall Ball Shots
13 Ball Slams

50 Jump Rope and Suicide Sprint after each round

Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

Weigh In Wednesday

M)
5x5 Reverse Band Back Squat
5x10 Squat Clean & Jerk
5x20 Shoulder Flys

Anne (variation)
100-80-60-40-20 Single Jump Rope
50-40-30-20-10 Knee to Chest

F)
Warm Up 400 M Run

2 Min On 1 Min Rest of
1) Back Rack Lunges
2) Back Squats
3) Lateral Side Raises or Front Raises
4) Back Rack Reverse Lunges
5) Back Rack Box Step Ups

Anne (scaled)

100-80-60-40-20 Single Jump Rope
50-40-30-20-10 Sit ups