EMOM 10
1/ 12-15 Box jump over
2/ 12-15 USA KB Swing @24/16kg

0-6
4 rounds of:
7 Thurster @45/35kg
7 Bar facing Burpee

6-7 REST

7-13
30 cal Row
20 OHS @45/35kg
12 C2B

13-14 REST

14- 20
4 rounds of:
7 Thurster
7 Bar facing Burpee

20-21 REST

21- 27'
30 cal Row
20 OHS
12 C2B

Active Recovery

Primary
Swim 500 meters at easy pace
20min Mobility Work with Resistance Band and Foam Roller

Alternates to Swim
20-25min Bike or Jog at a moderate to easy pace &
20min Mobility Work with Resistance Band and Foam Roller

Or

Yoga 40-60 minutes

A.
50 du
20 r. swing
15 down & up
20 s. walk
50 du

B.
3 RND
4 ROPE CLIMB + 15 HSPU

POI

OGNI 20" PER 2' (3 SET)
Rope L-Hang

Da eseguire alla rope
Hanging Knees to Armpit

C.
Ogni 2' per 20' (10 set):
Power Clean con partenza sotto le ginocchia, non appoggiato a terra
pausa di 2" e poi partire:

Sets 1-2 = 6 rep @ 65%
Set 3-4 = 5 rep @ 70%
Set 5-6 =4 rep @ 75%
Set 7 = 3 rep @ 80%
Set 8 = 2 rep @ 85%
Set 9-10 = 1 rep @ 90%

D.
4 rnd
DB Biceps Curl x 8 rep
Rest 60"
zottman curl x 8 rep
Rest 60"

E.
7 rnd
60" Rowing @ 26 s/m (cercare di mantenere questo parametro)
Rest 30" Ogni rnd

F.
TEAM WOD TC: 40'
buy in
600mt run S.
then
AMRAP
10 BURPEES TARGET S.
20 TTB S.
30 HPC
40 A. SWING
30 DB PRESS ONE ARM
20 ALT. PISTOL SQUAT
1000MT ROW

In teams of three:
* One is always rowing
* Other two: you go I go, divide reps anyhow:
- 20 box jump (60/50)
- 40 medball thruster w/ partner (9/6)
- 60 KBS (24/16)
- 100 SU.

Member A starts rowing, members B & C start doing box jumps, thrusters etc. When B & C have completed one round, B goes to rower and A & C complete one round of the other movements. Then C goes to rower etc.

Result: CALORIES ROWED

Hang Power Snatch
5 x 3 @ 80-85% of power snatch 1RM

Lepoja. Tämän jälkeen 2 viikkoa salin ohjelmointia.

Warm up(8)
2rds
10 supermans
10 jax
10 heels to rear

Mobility(2)
1:00 min bf stretch

Fittrain(16)
:25 on :35 off x4
jump rope
plank taps
squat hold
renegade row

Opt(12)
1000m row
800m run or sandbag carry

Finisher
30 w-raise
50 temp tantrums
1:00 min samson

Reverse Plank: 4 x 20s on 10s off.
+
- Hip 90/90 ER Pails/Rails (Breathing 6s inhale + 1s at top + 6s exhale + 1s at bottom)

15 Min EMOM of:
1st Min
Row 15-20 Kcal
2nd
Assault Bike 12-17 Kcal
3rd
Row Lateral Burpees 10-15 reps