AMRAP with a partner (alternate full rounds)
9 cal Ski
6 DB Thrusters
3 Burbee box overs

Pre-WOD:
- 3x8 Back Squat @ 75% of 1 rep max
- 3x15 DB Bench Press

WOD - 3 minute clock:
In the first minute try to complete:
-50 Air Squats

In the second minute, try to complete:
-30 Burpees

In the third minute, try to complete:
-20 Hand Stand Push Ups

After three minutes, complete whatever reps you have remaining of each off the clock.

• 40 Air Squats
• 14 Burpees
• 5 HSPU

Legs, shoulders ... hell, body was just toasted! :) gettin old

AMRAP 9

3 Strict HSPU
6 Pull ups
9 Box over jumps

Pre-WOD:
- 3X10 @ 70% of 1 rep max back squats

WOD:
- Warm up 100M sprint at 50% effort
- Warm up 100M sprint at 75% effort
- 10X100M sprints @ max effort; Minimal rest between sprints
- Cool down 100M sprint at 75% effort
- Cool down 100M sprint at 50% effort

Post-WOD:
- 50 Toes to Bar
or based on your previous week ab workout
- 50 GHD
or
- 100 Situps

Alkulämmittely ja mobility

Harjoitellaan painonnostoa

Wod 30s /30s
Kyykky
Takaburpee
Askelkyykky vala
Vuorikiipeilijä
Viivajuoksu

Loppuvenyttelyt

WOD For time:

20-30-40 Alternating Arm DB Squat Snatch 22,5/15

600-400-200mt Trunk Run

Giorno 1

A.

Warm up
5’ bike
Squat flow
Specific for clean
3 deadlift
3 clean high pull
3 power clean
3 push press
3 front squat
3 push jerk
3 hang squat clean

Prima bilancere vuoto poi 2 sett con poco carico

B.

Back squat :

8 + 7+ 6 rest 2’ 30’’
7 + 6 + 5
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2

3 + 2 + 1

15 reps col 50%
‼️‼️📣📣
- partire con le 8 reps al 50 % del massimale

- scalare 10 kg per le 7 reps e altri 10 per le 6 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
...

100 push-ups ( ogni volta che mi fermo 3 v-ups prima di ripartire )

PARTE C

C1
1 Clean + 2 Jerk Rest 60”

2 Clean + 3 Jerk Rest 60”

3 Clean + 4 Jerk Rest 60”

4 Clean + 3 Jerk Rest 60”

5 Clean + 2 Jerk Rest 60”

6 Clean + 1 Jerk Rest 60”

Lavorare tra il 70-75% rm c&j

C2

400mt Run

400mt Walk (fast)

500mt Run

500mt Walk (fast)

600mt Run

600mt Walk (fast)

D.

WOD1

AMRAP 16'

8 SDHP 45/35KG
12 BJO
16 TTB

WOD2

4 RND

10 FRONT SQUAT (60-50KG/40-35KG)
15 GHD Sit Ups+MB (9/6KG)
20 CAL. ROW

• 7 Min AMRAP of:
One-Arm KB Clean & Jerk Dx (24/16Kg) 1 rep
One-Arm KB Clean & Jerk Sx (24/16Kg) 1 rep
Plyo Box Burpees Jump Ups (60/50 cm) 1 rep
One-Arm KB Clean & Jerk Dx 2 reps
One-Arm KB Clean & Jerk Sx 2 reps
Plyo Box Burpees Jump Ups 2 reps
One-Arm KB Clean & Jerk Dx 3 reps
One-Arm KB Clean & Jerk Sx 3 reps
Plyo Box Burpees Jump Ups 3 reps
Etc.

Rengastaitoja

-MU progressio
-Pikkukippi renkailla
-Iso kippi
-MU kääntö jalat maassa

Voima: 3 x max aika rengassoutupito, 3 x max aika pito dipin ala-asennossa, 3 x max aika pito dipin yläasennossa

Keskiviikon setti tehdään kokonaisuudessan juoksevalla kellolla.

0:00-10:00
a) Open prep
Open prep
Alternating emom for 10 min
5 hspu + 5 box jump
25 double unders + 5 chest to bar

10:00-20:00
b) Overhead squat
Find heavy 1rm. Kaksi feiliä maksimissaan

25:00 - 37:00
12 min amrap
5 toes to bar
10 burpee
15 wall ball

Loppuun käytä 10 minuuttia olkapäiden mobbaukseen.