AMRAP 10

1-10-1

Deadlift 60/42,5
Burpees

Bike or row
1:00 easy
0:30 moderate pace
0:15 fast pace
X 2

Then 20 good mornings

Deadlifts
E2MOM x 5
10 reps @ 50% 1RM

*touch and go reps. Focus on proper form on all reps.

2020.06.01
DIENOS TRENIRUOTĖ:
On the 5:00 x 6 Rounds:
7 Left Arm KB C & J 24/16
7 Right Arm KB C & J 24/16
400 Meter Run
7 Left Arm KB OHS 24/16
7 Right Arm KB OHS 24/16

3:55

21-15-9
Snatch 40/30kg
T2B
Bar over burpee

12-9-6
Snatch 60/40kg
T2B
Bar over burpee

9-6-3
Snatch 70/50kg
Ring MU
Bar over burpee

Time cap 27 Mins

Change the weights yourself and any style of snatch.

w.up
Mobility spalla: nicolas instagram
PVC
2RND
30 seconds of Downward Dog Stretch
30 seconds of Divebomber Push-ups
30 seconds of Inchworms
30 seconds of Reverse Snow Angels

EMOM 9' 3 SET
1) 12 DB Hang clean and Jerk
2) Run/ROW 100m
3.) 12 Empty bar Front Squat

Scoring:

STRENGHT WL
EMOM
OGNI 3'per 15' (5 sets):
(Power Clean + Hang Power Clean + P. Jerk) x 2 rep

Set 1-3 = @ 70% of 1-RM Power Clean
Set 4-5 = @ 75% of 1-RM Power Clean

Scoring:

CONDITIONING
For Time
"TURTLE"
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m
60 PULL-UP
Run/ROW 400m
30 Alt. KB Snatch 24/16KG (SCALARE CARICO SE NECESSARIO)
Run/ROW 400m

Scoring:

SKILL
15' LAVORO PER HSPU STRICT
LAVORTARE CON RIALZO SOTTO ABMAT CERCARE DI PERFORMARE MAX REP UNBROKEN

Scoring:

LAVORO AGGIUNTIVO
TARGET: LEGS & CORE
4 RND
Rest 1-3' tra i rnd e tra gli esercizi

1 Reverse Alternating Barbell Lunge (front rack) 10-12rep

2 Reverse Bodyweight Power Lunge 20 per gamba

TARGET: LEGS & CORE
4 rnd
Rest 1-3' tra i rnd e tra gli esercizi

1 Wall Sit 45"
2 DB Golblet Squat 45"
3 DBStanding Calf Raise 45"

Scoring:

Warm up(10)
3rds
10 jax
10 alt single leg floor touch
100m run

WRK(20)
WRK 9:00 REST 2:00 WRK 9:00
5 bent over row/ring row/pull ups
10 body saw
15m shuttle run ×4
10 squats (2 sec dwn, 2 sec hold)
5 walkouts

Finisher
1:00 six inch hold
1:00 samson stretch

Resisted Nasal Breathing 15 Breaths
+
- Foam Roll Lateral Hip x 60s each side
- Active Straight Leg Raises x 60s each

45 sec work/ 15 sec rest
4 rounds:
A. Flutter kick
B. Hanging L-position hold
C. Turttle position reach
D. Plank hold

Shoulder/Arm
Warm Up
Crossover Symmetry Protocol
Superset1
4 Sets
A1., Shoulder Press
10 (Same weight all sets)
A2., Bent over Rear delt raise
12
Superset 2
4 Sets
B1., Single Arm Dumbbell Press
12/12
B2., Plate front raise
12
Triset
4 Sets with dumbbells
C1., Biceps Curls 1 minutes
C2., Lateral Raise 1 minutes
C3., Triceps Extension w band 1 minutes
1 minutes rest

5 sets every 1:45

8 cal bike erg
8 push press
8 burpee box jump overs