KB Curls: 4 x 8-10. Rest 60s.
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Front squat 3x10 reps

A. Warm Up
2k Row
PVC+MOBILITY
B. Forza
DL
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%
MAX REP @75%

B1 - Forza
P. press
4×8

C. – For Reps
AMRAP 1'
Max Rep Power Clean @60% +5-2,5KG
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5-2,5KG
Rest 3'
AMRAP 2'
Max Rep Power Clean@80% +5-2,5KG

D. For Time
4 RND
1Km/800m Bike
24 (12+12) S-Arm DB Power Cleans 25/15kg
12HSPU
Rest 2'

E- For Rep
AMRAP 8'

3 Calorie Row
3 Deadlift
6/6, 9/9, 12/12 ecc..

F- Opzionale

Overhead Barbell Hold
3x 1'
Pause GHD Sit-ups
4×15
Pausa in parallelo al pavimento per max secondi

Week 1

Day 1

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Day 2

Front lunge x 15
Jumping lunge x 12
Jumping squat x 10
Burpee x 12
Mt climber x 15
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x12
Crunch x 15

Modified plank 50s
Mt climber x 15
Bicycle crunch x 12
Burpee x 10

Repeating 3 times / 30s rest each

Week 2

Day 1

Push ups x14
Crunch x 18

Modified plank 55s
Mt climber x 18
Bicycle crunch x 14
Burpee x 12

Repeating 3 times / 30s rest each

Day 2

Front lunge x 18
Jumping lunge x 15
Jumping squat x 14
Burpee x 15
Mt climber x 18
Plank 50s

Repeating 3 times / 30s rest each

Day 3

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 15
Burpee x 12

Repeating 3 times / 30s rest each

Week 3

Day 1

Push ups x15
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 16
Jumping squat x 16
Burpee x 15
Mt climber x 18
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 15
Crunch x 18

Modified plank 60s
Mt climber x 20
Bicycle crunch x 16
Burpee x 16

Repeating 3 times / 30s rest each

Week 4

Day 1

Push ups x 18
Crunch x 18

Modified plank 60s
Mt climber x 18
Bicycle crunch x 16
Burpee x 15

Repeating 3 times / 30s rest each

Day 2

Front lunge x 20
Jumping lunge x 18
Jumping squat x 16
Burpee x 16
Mt climber x 20
Plank 60s

Repeating 3 times / 30s rest each

Day 3

Push ups x 20
Crunch x 18

Modified plank 70s
Mt climber x 18
Bicycle crunch x 18
Burpee x 16

Repeating 3 times / 30s rest each

Front squat 3x12 reps

10 rounds:
20s hard
40s easy

Mark total distance.

3 rounds for time of

• 800-m run
• 10 strict bar muscle-ups

EMOM 36

1 minute : 5 - 10 Strict Pull Ups
2 minute : 12 Box Step Ups w/ DB`S 2 x 22,5/2x15kg
3 minute : 0:30 Side Plank ( R )
4 minute : 9 Thrusters 42,5/30kg
5 minute : 0:30 Side Plank ( L )
6 minute : 12 DB Push Ups

-Soututekniikkaa

2 rounds
800 m run
800 m row

• Foam Roll Hip Flexors x 60s each (6-12 inch passes - proximal to distal)
• 60s each side Biphasic Hip Flexor Stretch
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)