Warm up:
1. Lunge + toe touches x 5+5
2. KB one arm row x 5+5
3. KB one leg deadlift 6+6/

Deadlift x 6
4. Easy push up x 5
x 2

EMOM
1. KB one leg deadlift 6+6/

Heavy deadlift x 6
2. Sit up + Russian twist 10 + 10
3. Max push up 20 sek
4. X- V-up 10 + 10
5. KB sumo high pull x 20
6. KB one arm row x 10+10
7. Running / Skipping x 100 / Jumping Jacks x 50
8. Plank as a rest ;)
x 5
= 40min

Partner WOD
24min amrap
200m partner run
3 push press 52,5/35kg
6 Strict Pull ups
9 TTB
12 RKB Swings 32/24kg
15 cal Row
Alternate exercises

A

A. Warm Up
PVC+MOBILITY
3 RND
200m Ski
30" OHS Hold
8-10 Strict Pull-Ups

B - forza
Ogni 2' per 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 70%
Set 7: 75-80%

C. For Rep
AMRAP 45" x 10
Max Cal. Bike
90" Rest

D. Skill
Ogni 2' per 16' 8 set
5 BMU/2-3 ring mu/ 10 c2b (unbroken)

E. Opzionale

E1 Cond. FOR Rep
AMRAP 12'
30/25 Cal. Ski
60/40 Push Up
Massima distanza DB Farmers Carry unbroken

E2 Cond. FOR Rep
AMRAP 20'
30 Bar Facing Burpees
30 Hang Power Snatch 50/35kg
30 Pull Up
Rest 2'

E3. Optional Accessories

1' x 3 Rest 90"

4×16 (8 Per lato)
Front Rack Split Squats
5×20
(10 Per lato)

5' BIKE
PVC+MOBILITY

A.

2RND

 30" Banded Lateral Monster Walk (DX)
 30" Lateral plank (sx)
 30" Lateral plank (dx)
 20" Bulgarian Split Squat Jump (sx)

 20" Bulgarian Split Squat Jump (dx)

rest 1'

B.

3RND

Iniziare con bilanciere scarico e poi caricare a ogni set

ohs x 5 rep

rest 1'

2 rnd

 Front squat x 5 rep (lavoro lento e controllato)

rest 1' tra i set

2rnd

 1+1 power clean + Front Squat x 5 rep

rest 1'
 A. power clean
Ogni 2', per 20' 10 set:

1 -2 rep

1) 60% of 1-RM

2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

 B.

wod
10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

 Unbroken BMU/C2B

8 cluster

 Unbroken BMU/C2B

6 cluster

 Unbroken BMU/C2B

4 cluster

 Unbroken BMU/C2B

2 cluster

 Unbroken BMU/C2B

 Time Cap: 12'

 C.

lavoro opzionale

C1

3 RND
 90" MAX cal. Bike

 Rest 30"
2' max mt Handstand Walk/ hspu kipping

C2

ogni 90", per 15' (5 set)di:

 1)Push-Ups x 20 rep

2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

C3

 ogni 3' per 18' (6set)

1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

2) 10-15 GHD

 3) Bulgarian Split Squats x 6-8 rep per gamba+DB

• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR

Alkulämmittely ja mobility

Maastavetoa

7min amrap
7 mavea
7 burpee tangon yli
7 kyykkyä

Loppuvenyttelyt

Warm Up: 3 sets
30" hollow rock
5 yoga push-ups
20 mountain climbers

Strength: 15' Time Cap
Back Squat, 5x 5 reps
*Build to heavy in 5 sets of 5 reps (including the warm-up set). Purpose is to test neuromuscular efficiency and build a solid foundation for BS by the end of the 4 week training cycle.

Metcon: 10 rounds for time:
- 10 alt. DB snatch (22.5kg / 15kg)
- 15 wall balls (9kg / 6kg)
Orientation: Conditioning
Time Domain: Long
Pace: Sustainable

Accessory Work:
3x 10 Good morning
3x 10 strict TTB
Scaling Options: 15-20 V-ups or Tuck-ups

3 x max reps ring push up

• 10-10-10 of:
BB Bench Press (0:01 pause)
10RM
90% 10RM 10-10 reps
Pause @ on chest

Jalat