For time:
20 Burpee pull up
20 Target burpee
20 Burpee pull up
TC: 9'

20 rounds with a partner:
8 Thruster@40/30
24 DU
change after each full round
TC: 20'

• Death by:
Bar Muscle Ups
1 rep al min 1, 2 reps al min 2, 3 reps al min 3 ecc. Sino a quando non riesci più a rimanere dentro
al tempo.

Maastaveto korokkeelta max1 (koroke 25kg bumber-kiekko)
Etukyykky 5x5 (sama rauta, keskiraskas)
Kelkka 50% x omapaino x 2 työntöä (lepää työntöjen välissä)
75% x omapaino x 2 työntöä
100% x omapaino x 2 työntöä

Eilinen/lepo

AMRAP 4 x 4. Rest between ampra´s 3 minutes.
50 Wallball 9/6 (20/14p)
12 Hang Power Clean 45/35kg
10 Bar over Burpees

20 burpees

A
5' DU PVC+MOBILITY
A. Warm Up
50 Empty Bar Thrusters
30 Lateral Bar Burpees

B. FORZA
Bench Press
TROVARE 1RM

B1. FORZA
S.Press
4×8

C. FOR TIME
AMRAP 1'
Max Rep Power Snatch @60%
Rest 3'
AMRAP 90"
Max Rep Power Snatch @70%
Rest 3'
AMRAP 2'
Max Rep Power Snatch @80%

D. For Time
25 OH Squat (50/25KG)
Row 500m
Rest 2'
Row 500m
20 OH Squats 60/30KG
Rest 2'
15 OH Squats 65/35KG
Row 500m
Rest 2'
Row 500m
10 OH Squats 70/40KG
E Optional Accessories

3x 1' HS HOLD

L-SIT
4×30"

Barbell Hip Thrusts
5×20
E2
4 km ROW

W.UP
MOBILITY SPALLA NICOLAS ERBINI (INSTAGRAM)

ROUTINE MOBILITA' NICOLAS EREBINI (INSTAGRAM) 14 APRILE

4-5 RND X Seated Straight Bar Cable Row 10-12 Medium Plus (ARY BENT ROW)

4-5 RND SCROLLATE 10-12 CON BILANCIERE

4X6-8 STRICT PULL-UP PRESA STRETTA

Scoring:

STRENGHT WL
EMOM
OGNI 90" PER 12' 8 SET
4 Squat Clean @70%

Scoring:

WOD
"RACCOON"
7 RND FOR TIME

10 MUSCLE SNATCH
200MT ROW7RUN

POI

AMRAP 16'

5+5 DB THRUSTER ONE ARM HEAVY
10 DB BOX STEP OVER (STESSO CARICO)

POI

AMRAP 8'

MAX REP PULL-UP CON VEST O ZAINO ZAVORRATO
AD OGNI BREAK 10 BURPEES

Scoring:

conditioning
For Time

ROW/Run 300m
21 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
18 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
15 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
12 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
9 Shoulder to OH 60/40Kg

Scoring:

Alkulämmittely ja mobility

Pystypunnerrus ja vauhtipunnerrus

6x3min intervalli
8-10cal kone
10 levyn yli burpee

Loppuvenyttelyt

Alkulämmittely ja mobility

Harjoitellaan t2b

10min amrap
15m pallon kanto
6 burpeeta
15 m pallon kanto
12 askelkyykkyä

Loppuvenyttelyt