Amrap deadlift@80%

Until 50 DB man makers are completed:

Every 2 min:
250/200 m row
Max DB man makers (35/25 lb)

max rep

1) EMOM X 15:
- Min. 1 - 30 seconds Max Wall Balls (competitors do heavy Wall Balls - 20 lbs. for women, 30 lbs. for men)
- Min. 2 - 30 seconds Max KBS to Eye Level @ 53/35
- Min. 3 - 30 seconds Max Cal. Row/Bike/Ski

*Each minute you will perform 30 seconds of work and have 30 seconds of rest before moving to the next station. Strive to maintain a consistent number for each movement throughout the duration of the workout.

Giorno 3
Warm up
Squat flow
Then
300 mt row
21 banded goodmorning
15 vup
9 goblet squat 24/16

5 round :

12 dl ( 70/50)

9 hang power clean

6 jerk ( rest 90’’ tra I round)

5 round:

12 dl db ( 22,5/15)

9 hang power clean

6 jerk ( rest 90’’ tra I round)

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1
5x 5 Knee To Chest + 5 TTB Gambe Tese + 5 ttb

Rest 60”

C2

Every 2’ 30” for 20’

25/20 Cal Skierg

25/20 Cal Bike

25/20 Cal Row

In the Remaining Time

Max Rep Burpees On Target

TEAM WOD
AMRAP 20'
8 TTB
6 BBJO
4 Heavy Thruster
Parte il compagno ed esegue un rnd e poi parte il secondo alternandosi

REST 5'

5 RND
80 Double Unders
40 PULL- UP
20 CAL. SKI ( a testa)
le serie vanno divise per i membri del team tranne lo SKI

2-3 min light cardio
1-2 min banded oh strech (each side)
1-2 min couch strech R/L
2-3 min lacrosse ball to trapezius area

A

Warm up 

20 jj,10 broad jump,5 burpees x 3

B

6 set : 6 back squat 77% + 

8 bent over row   2'

Dl 3x8 ( unbroken ) 77% 2'

C

C1 

WEIGHLIFTING

5x3 tre salti in Squat profondo con bilanciere in Back e al terzo incastro in Overhead 

Rest 30”

5x3 Press behind the neck

Rest 60”

Every 30” for 6’

1 snatch 75-85% rm

C2

GYMNASTICS 

3x10 distensioni dietro la nuca (pvc) con foam roller sotto le scapole 

3x30”dx

    30”sx

Bacino a terra, braccio disteso verso il pavimento e con l’altro 30” kb Press (leggero)

Propedeutiche per Ring Muscle Up

3x10 hollow position + arch agli anelli (false grip)

3x10 anelli altezza spalle (false grip), braccia distese, sedere alto e piedi e terra. Faccio tirata, transizione dentro (Sit Up veloce) anelli vicini al corpo e poi dip.

Per chi ha già i Ring Muscle Up 8’ di lavoro

D

WOD1

EMOM PER 10'
7 DEVIL PRESS 22,5KG/15KG

REST 5'

18 Rope Climb (FOR TIME)

WOD2

Ski 500mt
20 Strict HSPU
Ski 500mt
25 Deficit HSPU
Ski 500mt
30 HSPU (kipping)

rest 5'

FOR TIME
18-15-12-9
PULL-UP
POWER CLEAN
OGNI SET 200 MT RUN

A

Warm up mobility 10’

Start on squat flow and thoracic flow

3 round
20 squat  
16 split jump
1’ wall sit
rest 1’ 

B

Back squat :
7 + 6 + 5  rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1

• partire con le 7 reps al 50 % del massimale
• scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
• all' inizio di ogni set aumentare di 10 kg rispetto al precedente • es massimale 130 kg : 65 + 55 + 45 75 + 65 + 55 85+ 75 + 65

C

SCEGLIERE TRA C1,C2,C3 O FARLI TUTTI

C1

WEIGHLIFTING 

40-50% 1RM Clean

1 Deadlift (sospensione da terra 5cm)

1 Power Clean 2” in Power (sospensione da terra 5cm)

1 Squat Clean 

Rest 30” x 6 RDS

10x1 120% 1RM Deadlift 

Attivazione per alzata (come se facessi alzata Clean)

6’ EMOM 

2 rep 70-80% (1RM Clean) No t&g

C2

GYMNASTICS 

5x Bar Complex 

5 Pull Ups 

3 Chest To Bar

1 Mu

Rest 90”

Ogni volta che non si riesce a completare il Complex unbroken 

30 Wall Ball 9/6kg

No Mu:

10 TTB

5 Pull Ups 

3 C2b

Tabata 4’ Russian Twist whit plate 15/10kg

C3

ENDURANCE 

For time: 

100 Cal Bike (Bike dure)

D

SCEGLIERE TRA D1, D2 O FARLI TUTTI

D1

WOD1

3RND
60 W. Ball
30 Pull-Up
15 Box Jump

D2

WOD2

5 RND
10 S. Press (50-60% @1RM)
12 TTB
Rest :90"

Eilinen/Lepo

3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull-unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

– You can break it into sets as needed. Complete the whole thing 2 or 3 times, starting with an empty barbell and adding load on each round if moving well
– Tempo 53X1 = 5 seconds down, 3 second hold at bottom, explode up, 1 second hold at top