WARM UP
10-15 min jog, bike or equivalent

WORKOUT
Friday pumpit Emom40min

1. 10-15 Bicep curls ( change grip variation)
2. 20 glute bridges ( variate every round one leg two. different stance....)
3. 10- 15Delt flys ( change every round from front delt to side to rear delt fliys)
4. 10- 15 Sit up variation ( situ up, v-ups, crunches, scissor kicks, ...)

COOL DOWN
Stretch out bicep and glutes. calm breathing and chill on the weekend.

61cal row
then
6 rounds
11 burpees
20 sdhp @24/16
15 american swings @24/16

Back Squat 4x8@70-75%

Ohje: Älä viä sarjoja feilureen asti. Sinun pitäisi pystyä tekemään 1-5 toistoa vielä jokaisessa sarjassa enemmän kuin mihin lopetat.

Warm-Up:
3 Rounds of
- 10 OH Squat w/PVC
- 10 PVC Pass Through
- 10 KB Swings
- 10 Pull Ups

Pre-WOD:
- Find 1RM Snatch
- Find 1RM OH Squat

WOD - 5min AMRAP:
- 10 Burpees
- 10 T2B

3 rounds + 7 Reps.

A. Warm Up
AMRAP 8'
20 GHD
40DU
30" SQUJAT HOLD+PLATES
40DU
POI
3' MAX REP EMPTY BAR

B. FORZA
EMOM OGNI 2' PER 7 SET 14'
5 Front Squat LENTI 3" DISCESA 2" BOTTOM 3" SALITA

Set 1: 50-60% @1RM FRONT SQUAT
Sets 2-6: 65-75% @1RM
Set 7: 80%@1RM

C. Conditioning – For Time
ROW600m
15 C2B
20 Push Jerk
15 C2B
20 Push Jerk
15 C2B
ROW 600m
Carico: 60-45kg 50-35kg

D. For Time
4 RND
30 GHD Sit Ups+MB
12 D-BALL Clean
Rest 2'

E. EMOM
OGNI 5' PER 25'
30" Max Cal. BIKE
2 x 10 Single Arm DB Overhead Squat (10 PER LATO)
10 TTB
16 PSTOL
20 PUSH UP

Tabata Pull ups
Grab a box and a band, loosen those shoulders. It's going to burn
6 Rounds
STRETCH!!

The Snake
2-3 Minutes at each station then switch

Sled push and pull (weight be determined)

Heavy Farmers carry 70lbs (guys walk very slow and do 15 shrugs at the end)

Backsquat max out (135/95) - (Do as many reps as possible without stopping or pausing)

Power Clean Max out (95-65) - (same as squat)

Double unders

Rope juggles - at least 80

Ring Muscle up Progression

Partner resistant sprints
Finish off the day with partner sprints with resistance

or** 1 Minute boxing shoulder burnout**

5 Rounds of a 3-minute AMRAP:

3 power cleans
6 push-ups
9 air squats

*rest 1 minute btw

Emom 20'
1st - 30-40sec Goblet Loaded Wall Sit
2nd - Row 30sec @ tough effort
3rd - 12-15 Straight Legged Sit Ups
4th - 8 Dual Bicep Curl and Press

• 3-3-3-3-3-3 of:
BB Jerk
Riscaldati progressivamente e poi in 3 sets arriva sino ad una tripla quasi massimale dopodiche con
il 90-95% di quell carico fai altri 3 sets.

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 4-6 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Squats Dx (light weight) 10 reps
One-Arm KB Overhead Squats Sx (light weight) 10 reps
GHD Sit Ups 10 reps