"Encore”

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:
21 Over-and-Back Dumbbell Hops
6 Devils Press (50’s/35’s)
21 Over-and-Back Dumbbell Hops
9 Dumbbell Clean and Jerks (50’s/35’s)
21 Over-and-Back Dumbbell Hops
12 Dumbbell Thrusters (50’s/35’s)

Pre-WOD:
- 800M Run
- Mobility Work

WOD:
"Diane"
21-15-9
- DL (225#/135#)
- HSPU

Post-WOD:
- 200M Farmers Carry
As heavy as possible

Post week long Las Vegas trip for national basketball tournament to include a nice infection that had me bed ridden most of the trip! Used 185# for dead lift and 1 abmat for kipping HSPU. No short cut on HSPU ... happy with progress and being able to survive this after being out a week and sick!

Main Site Workout - Modified
3 Rounds
50 Double Unders
50 Walking Lunges

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"

5 RFT (20 minute cap)
-12 Dead Lift (155/95)
- 9 Hang Clean
- 6 Push Press

Alternated with partner on this WOD, team time of 16:50 for 10 rounds.

CONDITIONING
AMRAP 25 with a partner:
60 Russain KBS (70, 53)
30/25 Calorie Bike
120 ft. Farmer Carry (70, 53)
30/25 Calorie Row
- Goal: Maintain output on both Bike and Row with a tough but sustainable pace for the entire AMRAP.

EXTRA CREDIT
1a) Handstand Hold: 4 x 20 seconds. No rest.
- Rx+ 20 Ft Handstand Walk
1b) Hollow Hold: 4 x 20s. Rest 60s.
- Rx +L-Sit Hold

COOLDOWN
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

For time:
1,2 km hill trail run or 2000/1500 m row/ski

then
10 rounds:
6+6 single DB push press 17,5/12,5 kg
6 T2B
15 m DB goblet walking lunges (7,5 m + 7,5 m)

then
1,2 km hill trail run or 2000/1500 m row/ski

EILINEN / esim. kävelylenkki n.25-30min, kevyt kehonhuolto päälle

8 x 3-6 Bar MU unbroken, every 1:30

• 9 Min AMRAP of:
BB Power Snatch (50/35Kg) 1 rep
Toes to Bar 1 rep
BB Power Snatch 3 reps
Toes to Bar 3 reps
BB Power Snatch 5 reps
Toes to Bar 5 reps
Etc.