Warm Up
CrossOver Symmetry Activation or 30-40 band pull aparts from different ankles
then
3 rounds of
1:00 ski (add speed each round)
50 single unders
5 inch worm with push up
10 scap pull ups +5 kip to swings + 5 kip knee raises
3-5 burpee pull ups
:30 HS Hold

• 3 Round of:
Standard Push Ups 25 reps
GHD Sit Ups 25 reps
Handstand Walk 2:00 @ max meter
3:00 rest each round

170 min
Warm up for 15 min

1.Snatch 3 RM

2.Gymnastics
A. EMOM14:
A) Strict HSPU - 7 x 6
B) Toes to bar - 8 8 8 9 10 10 10

3.Metcon
A. 12 min amrap:
500 m Row
8 Burpee box jumps
Result: 4 rounds

• Rest 5 min

B. 8 min amrap:
20 KB Swings - 16 kg
20 Wall balls
Result: 4 rounds + 14 KBS

4.Strength
A. 3 sets:
10/side single arm DB row, one foot elevated - 25 25 25 lbs

B. Accumulate 40 reps of dead bug

C. 4 sets:
8/side DB STOH single arm - 30 35 35 35 lbs

D. 3 sets:
12 low cable pulley - 40 40 40 kg
12 side lat. raise - 10 10 10 lbs
10 bicep curl - 20 20 20 kg

E. Tabata shoulder press - 10 kg

F. 3 sets:
8/side bulg. split squat - 25 25 25 lbs
30 GHD sit ups to parallel

145 min
Warm up for 15 min

1.MU
- Drills
- MU 20x1

2.Strength
A. Weighted chin up re-test
2 RM weighted chin up in 10 minutes
- 10 20 (25) (24)

B. AMRAP2
Max reps strict chin up
- 21

C. AMRAP2
Max reps strict HSPU
- Not done

D. AMRAP2
Max reps horizontal ring row
- Not done

3.Conditioning
A. Row progression
4 min Row @ 22 SPM
3 min Row @ 24 SPM
2 min Row @ 26 SPM
1 min Row @ 28 SPM
Avg. pace: 2.11.3/500 m

B. Assault bike
10 min VK1-VK2
Avg. pace: 61 rpm, 316 watts
Total cals: 139

21-15-9 double DB power cleans 25kg
50 DU after each round
- directly into -
21-15-9 double DB front squats 25kg
50 DU after each round

Banded deadlift 5x5 reps

WARM UP
If possible go for 10-15 min light jog. Or biking or rowing. Anything that gets the heart rate up.
Jumping jacks, jumping squats, burpees, side to side jumping, single or double under practice. Change what your doing every 1-2minutes.
Shoulder swings clockwise and counter clockwise.

STRENGTH/SKILL

A) Single Leg DL 5x 10/leg use heaviest weight possible.

B) Moby "flower" Bring sally up with air squats and use as heavy weights as possible. (backpack or other) if possible around 20-40kg or as heavy as you can. Have possibility to scale 1 time lighter if absolutely needed but push your hardest not to scale down.
Rest 2min
C) Same song but with alternating lunges and with weights. Yes this will hurt and burn. The song is "only 3:29 long" so you will want to push so hard that two times this song is enough!

WORKOUT
We are going musical today.

A) MC hammer " can´t touch this"

Jumping jack through whole song.
Every time you hear " cant touch this" you do a burpee
Every time during "brake it down Oh Oh Oh" part you do mountain climbers.

90 sec rest: then right in to

B) The Police " Roxanne "

If you can do a small jog in your flat or outside do it otherwise side to side jumps or jump on a small 5cm plate during song.

A burpee every time you hear "Roxanne"

Push really hard !!

Thats 3 songs ruined for you ....your wellcome ;)
COOL DOWN
5-10 min box breathing in to belly in through nose out from mouth. 3 times (breathe in 3 seconds hold 3 seconds breath out 3 seconds then hold 3 seconds). then same with 4 seconds for 3 sets then 5 seconds until you have 10 mins done of this.

Basic Endurance 60 minutes

15 min ski/bike/row
5 C2b
10 TTB
30 pistols alt.

Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Child's Pose: 1 Minute
Video

Butterfly Stretch - 2 Minute Hold
Video

ACTIVATION
3 Rounds
10 Calorie Assault Bike/ 30 DU
10 Knuckle Drags (5 Each Side) Video
10 Box Step-ups / SU SEDIA
5 Strict Pull-ups / 15 PUSH-UP CON FERMO

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Workout Definition

FRONT SQUAT

PER ARY: TENERE IL NUMERO DI RIPEZIONI PIU' ALTO IN BASE AL CARICO

On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

Workout Definition

3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March

Rest 2 Minutes Between Sets

Workout Definition

For Time:
3 Rounds:
30 Wallballs (30/20) / THRUSTER
30 Sumo Deadlift High Pulls (95/65)
30 Box Jumps (24"/20") JUMP HOPE 60
30 Push Press (95/65)
30/20 Cal Row / 90 DU
1 min. rest