120 min
Warm up 20 min

1.Ring muscle up practice
- MU 5 x 1
- High amplitude ring swings
Accumulate 60 swings in sets of 6-8 - 60
- Parallel blocks alternating bottom of dip swings and support swings
10 x 3+3+3+3 > 1 x 3+3+3+3
- Front swing pull back with transition
Accumulate 15-30 reps of: 3 pulls + 1 transition for QUALITY - 15
- False grip top of pull up L-swings with transition
Accumulate 15-30 in sets of 3-5 - 15

2.Halting clean deadlift + Squat clean
Build to heavy 2+2 for the day

3.Done on Saturday

cnj
squ

VENERDI
A

Warm up mobility 10’

Squat flow video

3 round: 30” duck walk 30” palloff dx 30” palloff sx 30” monster walk dx 30” monster walk sx 20 front squat 3-3-1-1 pc 10 spinte bacino alto

B

Front squat :

5   20"  4  20"  3  20"  2  20"  1  rest 3'  75%
Strict pull up:
Per 10' ogni 20" una rep

C

WEIGHLIFTING 

For time:

Grace 60/42kg

Rest 5’

Isabel 60/42kg

D

WOD 1
2 RND
10 BMU
20 Ring Dip
30 GHD
40CAL ROW

E

WOD2
For time:
Run 800MT
100 Push-Ups
50 C2B
25 Thrusters (50KG/35KG)

OPTIONAL WORKOUT

GYMNASTICS 

EMOM 12’

1: 1 TTB + max time L-Sit Hold

2: 2 TTB + max time L-Sit Hold

... 

( non mi stacco dalla sbarra dopo aver fatto i TTB)

Extended plank hold 60”

Rest 30”

Superman 60”

Rest 1’

X 3

ENDURANCE 

Row 

300mt fast 200mt slow

Rest 60”

X 5

3 x 3 sumo deadlift

4 x 100M Sprints
16.81,16.01,17.00,18.29

---

1 pull up
1 chin up
6 band assisted pull ups (3)
25 trx rows
25 jumping pull ups

25 push ups

25 air squats

25 bench dips

3 walk ups

---

10 burpees
25 ball situps
25r/25l kb windmills 25#

Cumulate 3min Active/Passive Hang nose breathing only

Harjoitellaan pystypunnerrus 5 x 3

Harjoitellaan vauhtipunnerrus 5 x 3

6*1.30:1.30
*10 зашагиваний на короб с гантелей
*10 подтягиваний
*макс ДП

Sumo deadlift 3 RM, then sets with 90-80-70% (choose reps)

3 rounds “Lynne”
for Max Reps
Bench Press (bodyweight)
Pull-Ups