• 45 Min of:
Assault Bike
1000 m @ 60% MHR
500 m @ 80% MHR
1000 m @ 70% MHR
500 m @ 90% MHR

A: Partner workout
alternate full rounds
8min amrap
8 strict pull ups
16 kb swing
4min rest
8min amrap
8 Burpee box step overs
16 push ups
4min rest
8min amrap
8 Alternating DB snatch
16 situps

135 min
Warm up for 20 min

1.MU
- Drills
- MU 16x1
- MU 6x2
- MU x28

2.Gymnastics capacity
EMOM10:
8 Chest to bar + 8 Wall ball
- Changed to 8 butterfly pull ups + 6 cal bike

3.Strength
10-8-6-4-2 Strict HSPU - feet on box

4.Mobility

"Wittman"
Seven rounds for time of:
24/16kg Kettlebell swing, 15 reps
42,5/30kg Power clean, 15 reps
15 Box jumps, 24"/20" box

8 min AMRAP

1-2-3-4....

*Pull up
*50 % BW deadlift

GIOVEDI
A

A.Warm Up
Row 400m
poi
3 Rnd
20 DU
20" Lunge Hold Left Side
20" Lunge Hold Right Side
POI
BIKE 1000MT

B. Forza
OGNI 2' PER 14'
4 FRONT SQUAT CON PAUSA DI 3"

C . For Time
150/90 Calorie AAB
OGNI 2' 2 ROPE CLIMB

D. Conditioning – For REP
AMRAP 5:00 x 4
100MT Empty Sled Push
15 Power Snatch 60-45KG
150 DU
Rest 2'

E. For Time

EMOM OGNI 2' PER 12'
10 Touch and Go Alt. DB Snatch
A OGNI GIRO AUMENTARE IL NUMER DELLE REP

7a. Optional Acc.
l-sit
3×30-30"
Bear Hug Hinge Squats
4×15
Single Arm DB Press
5×20

Lepoja/ulkoilu, kevyttä juoksua

20 min Ulkona erilaisia agilityratoja: esim

5 x 3 max vauhditon pituushyppy (kolmitassu)

WOD:

Death by burpee pistejuoksu (3-5 m matka)

1.min 1 x burpee + juoksu
2. min 2 x burpee + juoksu
3. min 3 x burpee + juoksu
4. min 4 x burpee + juoksu
....

Kunnes ei enää ehdi lisäämään yhtään burpeejuoksua minuuttiin. Max aika 20 min.

EMOM 8':
1-3 Muscle up / banded muscle up

EMOM 8':
a) 10 Ring row
b) 5 Strict HSPU

AMRAP 16':
50 DU
40 WB
30 Box jump over@60/50cm
20 Deadlift@60/40kg
10 Hang clean@60/40kg