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"

Eilinen/Lepo

Jos treenasit niin mitä teit?

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Pull Ups 5-7 reps
Ring Dips 7 reps
Air Squats 15 reps
Toes to Bar 7 reps

Warm up of the week:
100m run or :20 airdyne/row
10 jax
10 pik-n-grass
10 squats
10 push ups
10 hip rotations
10 active spidermans
10 pass thru
1:00 min hamstretch stretch

Workout(20)
:20 on :20 plank taps :20 rest x5
bosu squats
low ring dips
explosive reverse burpee
windshield wipers with plate hold

Finisher
100 flutter kicks
1:00 min IT stretch

Clean complex:
clean pull x 2
clean
hang clean

Work up to 5 moderately heavy sets.

It-kalvon rullaus "100 toistoa" / jalka

SitUps 100 toistoa

Lonkankoukistaja: 10x10s pumpaavia venytyksiä / jalka

Ojentajat kumpparilla yhdellä kädellä 4x15-25 / käsi

Sotilaspenkki käsipainoilla 3x20 (kevyt)

Rintalihas: 10x10s pumpaavia venytyksiä / puoli

Working in pairs 4/5 Rounds
A. 10 floor flys 2x15/10kg
B. 10 bicep curls 30/20kg
C. 10 skull crushers

YGIG after each movement

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