Friday

For Time:
10k Row

Front Squat
3x10 @ 50%
Nice and light feeling
Rest as needed.

Find 2 RM Strict pull-up
( 0:02's Pause Chin over bar each rep)
* Any Progression *
https://vimeo.com/175741058

Accumulate 60s in:
- Handstand Hold or Max Distance Walk
- Hollow Hold

Eilinen harjoitus

On a running clock
2000m row*
Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the clock reaches 10:00
800m partner run
100 burpees
Athletes may only perform burpees while their partner holds plank position. Teammates may switch as frequently as they’d like.

When the running clock reaches 20:00
400m farmers walk
120 air squats
Athletes may only perform air squats while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

PRIMA PARTE PROGRAMMAZIONE

GINNASTICA PROGRAMM

� DAY 1
WARM UP & CORE
A. 4 set
5 tempo ring push up (Tempo=discesa lenta e controllata)
30” hanging Bar L sit hold
3x40"
L-sit complex
Posizione L-sitallungare gamba sinistra e tornare, allungare gamba destra e tornare, allungare entrmbe la gambe e tornare…Il tutto deve avvenire rimanendo alla sbarra

B. L sit around the KB - 10 reps x 5 set (https://www.instagram.com/p/
B2B5KVDlUvW/?utm_source=ig_web_copy_link)

STRENGTH & MOVEMENT

strict chest to bar
max rep (MIN. 2/3)
Max Muscle Up in 2'30"
Rest 5'
Max Muscle Up in 2'
Rest 4'
Max Muscle Up 90"
Rest 3'
Max Muscle Up in 60"

CONDITIONING:
Every 2 min x 5 set
30” handstand hold
15 toes to bar
Note: nel handstand hold dorso al muro e utilizzare un solo piede al muro come
punto di appoggio

4×16
Front Rack Lunge Step+db
5×20
Banded Strict Pull Up

Saturday

3-3-3-3-3-3-3-3-3-3 of:
BB Back Squat 70% 1RM (Tempo 33X1)