MARTEDI

A. Warm Up
3 Rnd
20" Ring Support Hold
8 Burpees
10 Empty Bar OH Squats

B - Forza
Ogni 2' per 12'
6 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-5: 60-70%
Set 6: 70-80%

C. For Time
4 Rnd
10 C2b/5BMU anche con elastico
20 Alt. DB Squat Snatch (usare un carico adeguato)

D. For Rep
1' on, 1' off
Ski Erg Cal.
Aggiungere 2 calorie a round fino a quando riuscite a stare nel
minuto. Uomo parte da 12 donna da 8cal.

E. Opzionale

E1 For Rep
ogni 3',30"
10 Wallball
Run 400mt/500mt row
Aggiungi 10 wallball a round, fino a quando riesci a stare nel tempo indicato
tempo
STOP A 60 WALL BALL E 400MT RUN/500MT ROW

E2 For time
3 Rnd
Max Rep Strict HSPU
Rest 30"
Max Rep Kipping HSPU
Rest 30"
Max Time HS Hold (almeno 1')
Rest 2' tra i rnd

F. Lavoro accessorio Opzionale

Weighted Plank Hold (plank con peso)
3x 1'
Rest 1' tra i rnd
Seduti su panca Alt. DB Curls
4×16
DB SPLIT SQUAT
5×20
(10 Per lato)

3 kierrosta:
10 reversehyper, 50 % takakyykky 1 RMstä
10 sammakkopotku GHD penkissä
8 GHD istumaannousua, 10 sek pito puolessa välissä, 8 GHD istumaannousua

W.UP
W.UP GENERICO (VEDERE PAGINA NICHOLAS ERBINI)

400MT RUN/ROW
3RND
5 STRICT PULL-UP
10 DRAGON FLAG
5 RING DIP
20 -30" L-SIT

STRENGHT
W.UP GENERICO
3-4RND
Step-Up Squat Flow 60" Bodyweight (ESEGUIRE UNO SQUAT E POI UNO STEP)
KB/ DB Goblet Squat 15
Jump Squats 30" Bodyweight

POI

10X3 BACK SQUAT @60-65% 1RM

WOD
WOD "COBRA"
EMOM OGNI 5' X 5 SET
40-50 HRPU
8-10DEVIL PRESS ONE ARM
12-15 OHS 40KG/30KG
MAX DU in remaining time

Scoring:

SKILL
EMOM 20'
1)5- 7 C2B
2) 2-4 BMU

Scoring:

OPZIONALE
2 RND
200m Run/ROW
Rest 1'
150m Run/ROW
Rest 2'
100m Run/ROW
Rest 3'

5 ROUNDS

REPS WEIGHT
1 Chin Ups 8 Bodyweight
2 DB Row 10+10
3 Bodyweight Skull Crusher 10 Bodyweigh

Scoring:

2-3 min light cardio
1+1 min glute smash with roller
1+1 pigeon pose strech R/L
:30 achilles/calf strech R/L

42-30-18
double unders
wall ball shots @9/6
then
21-15-9
squat cleans @50/35
burpees

A,
5 rounds for quality of:
20m Yoke Carry @130/95kg
30m Prowler Push, pick load
Rest 1:30

Prowler Pushes- light load

B,
Every 1 min for 9 mins, alternating between:
12 Deadlifts @102/70kg + 30 Double Unders
6 Hang Power Cleans @102/70kg + 30 Double Unders
3 Push Jerks @102/70kg + 30 Double Unders

C,
3 rounds for quality of:
30 Mini Band Good Mornings
10 Jefferson Curls, pick load
10 L/10 R Single Leg Hip Thrusts, pick load
Hip Hinge + Lateral Raise Hold, pick load, 20 secs

Jefferson Curls or Back Extension

Complete 2-3 rounds.

Jalat

100 strict hspu for time
Every time you break
20 Air squats and 20 sit ups

Scale hspu to push ups

Warm up 3 rounds:
Lunge + hip push x 5+5
Scapula push up + rotation 5+5
Hamstring strech x 10+10
Dead lift 5+5
Plank rotation 5+5

AMRAP 20 min, every 3 min 3 burpees
Lunge + squat + lunge x 5+5
Push up+shoulder tap+shoulder tap x 10
Dead lift + row x 5+5
Sit up + russian twist x 10
Running/ Skipping/Jumping Jacks x 50

Amrap 50min
Athelete 1
Run 400m
Athelete 2
Row, Ski, Bike as long as A1 Runs
Athelete 3
Performs an amrap of
5 x Strict Chin Up
10 x Ring Push Up
15 x KB Swing