A.
3' DU
Cercare di fare almeno 2' unbroken

3 rnd

5 kb Arm Suitcase Deadlift & Hold (dx)

stacco con una kb

20 rotation L-seated + plates

Rest 1'

5 kb Arm Suitcase Deadlift & Hold (sx)

20 ghd+MB

B.

EMOM ogni 90" per 12' (8 set) di:

Deadlift x 3
partire con 60% @1rm e incrementare il carico ognio set

C.

For time:
1500mt row
50 DL 100/80kg (eventualmente scalare il carico)
50 Cal. bike
50 Dmb Box Step-Over 22.5/15kg
1500mt row

D.
Recupero
10' Assault Bike

E.
3rnd
lateral Plank x 45" per lato
rest 30"
GHD Plank x 30-45"
rest 30"
Db Bicep Curl x 8 rep

Pause back squat

5x6

*two reps in the tank
*Selkeä pysätys ala-asennossa

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd (una Kettlebell heavy)
6 One Arm Kettlebell Swing
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Press
6 Kettlebell Windmills*
Rest 60" ogni rnd

• 
  

B

EMOM 2' per 10' (5 sets):
(2 Power Clean + 1 P.Jerk) x 1 rep

Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
Set 5 = @ 85% 1-RM Power Clean 2 REP.

C

EMOM al minuto 7 set TOT 21'
1) 15/10 Cal. Bike
2) 6 DB Box Step-Overs (1 DB da 25/15kg)
3) 20-30 DU+ 8-10 TTB

REST 3'

2RND For Time
15/10 Cal. Bike
6 DB Box Step-Overs (1 DB da 25/15kg)
20-30 DU
10 TTB

REST 10'

3 Rounds
10 BMU
14 STOH 70-60/40-35KG
16 Bar Facing Burpees

D

3RND:
GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
Rest 60"
Ab-Wheel Rollouts con BB x 6 reps
Rest 60"
Tall Kneeling Palloff Press x 10 rep
Rest 60"

video esecuzione:
GHD HIP EXT. WITH OVERHEAD "Y" con DB

Ab-Wheel Rollouts

Tall Kneeling Palloff Press x 10 rep

E

Ginnastica volume
10/5 Strict Pull Ups
20/15 Pull Ups
30/20 Chest to Bar
20/15Pull Ups
10/5 Strict Pull Ups

2 Rounds
3min amrap
7 Power snatch 40/30
14 squats
3min rest
3min amrap
7 TTB
7 box jump overs
3min rest

For time

• 6 clean and jerks (♀ 95 lb, ♂ 135 lb)
• 12 strict handstand push-ups
• 60 double unders
• 14/18-calorie row

Intermediate option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 handstand push-ups
• 30 double-unders
• 9/12-calorie row

♀ 65-lb barbell
♂ 95-lb barbell

Beginner option

Every minute on the minute for 20 minutes

• 6 clean and jerks
• 6 push-ups from the knees
• 30 single-unders
• 6/9-calorie row

♀ 35-lb barbell
♂ 45-lb barbell

Coaching Cues

4 rounds for time of

• 1 minute L-sit hold
• 400-m run

A:
Back squat 3x6 @ 75%
Shoulder Press 4x6 @ 65%
B:
10min amrap:
20 over head lunge steps 20/10kg plate
10 push ups
2 rope climbs

-Kippi
-Kippi varpaat tankoon
-thruster-tekniikka

EMOM 20
A) 15-25 Wall Balls

B) 2-5 Muscle-Ups
C) 5-8 Devils Presses 2x22,5/15kg
E) Max Cal. on a machine
D) Rest

Eilinen/Lepo