WARM UP
3 Rounds
30 jumping jacks
20 squat rotations
20 scorpio reach

STRENGTH/SKILL
Work on squat snatch technique 10min
Work on squat clean technique 10min
Use stick or barbell if you have.

Then..

4x 8 tempo overhead squats ( 2520 )
2 sec down 5 sec at bottom 2 sec up 0 sec at top.

WORKOUT
Death by thrusters. minute 1 do 1rep minute 2 do 2reps.....until you can not get all reps done in one minute. Use two or only one weight per hand for this.

COOL DOWN
10min foam rolling and calm breathing.

Warm up
Crossover Symmetry Activation
-into-
9:00 Clock
20 Calorie Ski (OR Row)
15 Air Squat
10 hanging scap retraction
5 Inchworm
-into-
Workout Prep:
2 rounds
9 Wall Ball (20/14)
6 Toes to bar
3 Burpee

“The worst thing about prison was the dementors.”
9 Minute AMRAP
84 Wall Ball (20/14)
60 Toes to Bar
36 Burpee to bar
-Rest 3:00-
9 Minute AMRAP
42 Wall Ball (20/14)
30 Toes to Bar
18 Burpee to bar
-Rest 3:00-
9 minute AMRAP
21 Wall Balls (20/14)
15 Toes-to-bar
9 Burpee to Bar

Scoring: Reps

Athletes Notes

TARGET SCORE
Target number of reps each set:160+

Minimum number of reps before scaling: 120

STIMULUS
We want continuous movement working through the muscular and aerobic fatigue and try to maintain the same rep score as the time stays the same and reps go down

Aim to get double the number of rounds each set (same rep total) as the reps cut in half but time domain is the same

WORKOUT STRATEGY & FLOW
Wall Ball: We want sets of 30+ here. Big hip drive to save the shoulders

Toes to bar: Aim to keep sets of 6+ so we can stay moving on these

Burpee to bar: Rest minimally on the ground and aim to keep moving even if you use a step up or down strategy.

SCALING
The Scaling aim is to get near the target score and use appropriate difficulty

Scale to finish near the target score:
9 Minute Amrap
60 Wall Ball
40 Toes to Bar
20 Burpee to bar
-Rest 3:00-
9 Minute Amrap
30 Wall Ball
20 Toes to Bar
10 Burpee to bar
-Rest 3:00-
9 minute Amrap
15 Wall Balls (20/14)
10 Toes-to-bar
5 Burpee to Bar
*Aim to get double the number of rounds each set (same rep total)

then

Strenght

Front Squat 5x3
*Keep sets across consistent in the range of 75-85% 1RM

Scoring: Load

WOD
6-8 rds
5-10x push up
10x air squat
5-10x burpee
10x air squat

• 400m. Easy run

• 1 rnd:
  5+5 Spider lunge + twist
  5+5 Up&down dog
  45s. Shoulder rotations w/ stick

• 200m Moderate run

• 3 rds:
  3 Deadlift
  3 Hang Muscle clean
  3 Front squat

• Mobility...

TARGET: PETTO E TRICIPITI

PANCA
10,8,6,4,2
REST 2'

5 RND
Rest 1-3' tra i rnd

1 Bench Pushup 20 PESO Bodyweight
2 Dumbbell Chest Fly 5-8 PESO: PESANTE
3 Bench Dip 10 PESO: Bodyweight

5 RND
Rest 1-3' tra i rnd
1 Pushup Plank Glute Raise 12 PESO: Bodyweight
2 Push-up su DB MAX REP PESO: Bodyweight

PANCA STRETTA

5X8

WOD
10-9-8-7-6-5-4-3-2-1
push up
arch up
burpee

4 Rounds for quality, go every 2:30.

1 Rope climb
10 Pistols, alt

WU
2rds
10x KB/DB swing
10x plank shoulder tap
10x KB/DB up right row
5-10x burpee

Evaluate the current state of fitness using the ACFT.
Select personnel conduct the ACFT.
Other personnel conduct the alternate event.

Log your score, to track progress over time.

Warm Up
3 rounds
1:00 rowing
3 barbell muscle cleans
3 barbell tall power cleans
3 inch worm with push ups
:30 Plank Hold
10 supermans (feet together)

then after 3 rounds some wrist / front rack mobility and start to climb for HPC weights!