CNJ daily max
Tng power clean 5x5
Dual Db push press 4x8

3-3-3-3-3 of:
BB Jerk
Use 95% load Heavy of last week

Overhead squat 3 x 6
Kaikki sarjat 75 % ykkösmaksimista

Front

Strength
Combine Bench Press Test

5-3-1-1-3-6-9-12-15
Floor Press
Chin Up
Goblet Squat

100 Abmat Situps with weight & Banded Quad Extension

Metcon
WOD A - 8 min AMRAP
30 Air Squats
33 Jump Rope Singles
20 Sit Ups
33 Jump Rope Singles
10 Push Ups
33 Jump Rope Singles

WOD B - 7 min AMRAP
10 Leg Raises
1 Circle Run
10 Banded Curls
1 Circle Run
10 Step Ups

WOD C - 6 min AMRAP
12 Banded Curl
1 Drivway Run
6 Laterial Raises
1 Driveway Run
3 Goblet Squat

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

• 45 Min Fartlek of:
Row @ 60-80% MHR
Lavora per 45:00 variando a piacere la velocità e l’intensità (entro i termini di MHR indicati)
facendo a piacere allunghi sui 125, 250 o 500 m

Start up(14)
stretch 4 mins

choose one: 2 mins of running(400m) rowing(500m), airdyne, jax, jump rope

warm up(5)

Front Squat(15)
week 2
3@70%
3@80%
max reps @90%

Metcon/*Metcon-comp(17)
8rds
7 thrusters 75/55-*95/65
7 burpees over the bar

afterburner(8)
800m run

Finisher
60 rtw
30 w raise
2 min hip distraction

1. Bar Muscle-Ups
   5 Sets of 35% Best Set

2. Deadlift
   Build to Heavy Set of 10

3. ”Captain Insano”
   3 Rounds For Time:
   20 Deadlifts (245/165)
   15/10 Calorie Assault Bike
   20 Hang Dumbbell Reverse Lunges (60’s/40’s)
   15/10 Calorie Assault Bike

BACK SQUAT
3-3-3-3-3-3

REST 5 MINS

At 50% of your back squats
As faster as possible complete 100 walking lunges back rack.

Deadlift 1RM** OTD,** in 30 minutes.

(Tng 15 x 20%, Tng 15 x 30%, Tng 10x40%, Tng 10x50%, Tng 8 x 60%,Singles 6 x 70%, Singles 5 x 70%, Singles 3 x 75%, Singles 3 x 80%, Singles 2 x 85%, Single 1 x 90% .......Go Heavy!