16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

A. Double Unders (or form specific focused single skips) for 50s of the minute

B. Alternating reps of burpee / candlestick burpee
starting at 8 total, Increase reps by 1 of each every time you come back to this station.

Mark highest burpee rep count in results.

20 minutes

EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

Jos treenasit niin mitä teit?

RMU

WU: classic gym + core
2*10 front bend
2*5 pull up
2*10 push up

SKILL:
2*10 bend muscle up
2*5 jump RMU
2*5 Ring push up

2*10 - RMU
RMU with box 5,4,3,2,1

WOD: AMRAP 5 ring pull up 5 ring push up / 3 RMU
time cap 7 '

MOBILITY
Pike Stretch: 1-2 Minutes
Video

Calf Stretch On Post: 1-2 Minutes Each Side
Video

Banded Shoulder Distraction: 1 Minute Each Side
Video

ACTIVATION
3 Rounds
10 Calorie Row
10 Calorie Bike

3 Rnd
20 DU / 40 j. jack
5 Inchworms Video

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step

RECUPERO DI IERI

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets

Workout Definition

For Time:
100 Double Unders
50' Handstand Walk
75 Double Unders
50' Handstand Walk
50 Double Unders
50' Handstand Walk
25 Double Unders
50' Handstand Walk

10 Minute Time Cap

SOSTITUIRE HSW CON HSPU O PIKE PUSH-UP

Workout Definition

On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 130/100 Calorie Erg Bike

LAVORO AGGIUNTIVO

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

Eilinen/Lepo

Engine

A) 4-5 Sets Of:

• 16 DB Snatch @50lbs
• 50 DU
• 16 Burpee To Target
• 50 DU
• 12 Box Step Over @50lbs
• 16 Cal Row

*rest 1:1 Between sets

B) 10-15min Cooldown Z2 Erg

Eilinen

A.

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Banded Triceps Stretch 1-2 Minutes
Video

Child's Pose: 1 Minute
Video

ACTIVATION
3 Sets
1 Minute Bike
10 PVC Pass Throughs Video
10 Air Squats
:20 Second Hollow Hold + PLATES

3' DU

3RND

15 RING PUSH UP + VEST
1XMAX RING STRICT PULL-UP + VEST
10+10 L-SEATED KB PRESS + VEST

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

B.

Back Squat
Set 1 (On the 0:00): 9 Reps @ 78%
Set 2 (On the 2:00): 7 Reps @ 85%
Set 3 (On the 4:00): 5 Reps @ 92%
Set 4 (On the 6:00): 3 Reps @ 97%
Set 5 (On the 8:00): 1 Rep @ 102%
Set 6 (On the 9:30): 1 Rep @ 104%
Set 7 (On the 11:00): 1 Rep @ 106%
Set 8 (On the 12:30): 1 Rep @ 108-109%
Set 9 (On the 14:00): 1 Rep @ 108-109%

*Percentages based on 5RM Back Squat

C.

Snatch Technique
On the 1:30 x 5 Sets:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch

Set 1: 55% of 1RM Snatch
Set 2: 60% of 1RM Snatch
Sets 3-5: 60-70% of 1RM Snatch

MOVEMENT PREP
WARMUP SETS
With an Empty Barbell:
3 Power Snatches
3 Overhead Squats
3 Squat Snatches

Followed By…

1 Complex @ 45% of 1RM Snatch

D.
thletes Notes

"Spice Girl"
For Time:
21 Power Snatches (95/65)
5 Rounds of "Cindy"
21 Overhead Squats (95/65)
5 Rounds of "Cindy"
21 Squat Snatches (95/65)

KILOS
43/29

1 SET DI CINDY :
5 pull-ups, 10 push-ups, and 15 air squat

E.

Athletes Notes

Body Armor
3 Giant Sets:
20 Kneeling Arnold Press with Band Row (10 Each Side)
15 Weighted Hollow Rocks
10 Strict Pull-ups
5 STRICT HSPU

Rest 3' Minutes Between Sets
NELLA PAUSA HSW LAVORO DI EQUILIBRIO STACCATO DAL MURO

Lavoro aggiuntivo:
Ogni 2,30" For 5 Set
12,10,8,6,4 P. Press
super set
aperture lateriali: 8 rep

A

Warm up mobility 10’

Start on squat flow and thoracic flow

3 round
20 squat  
16 split jump
1’ wall sit
rest 1’ 

B

Back squat :
7 + 6 + 5  rest 2'30"
6 + 5 + 4
5 + 4 + 3
4+ 3 + 2
3 + 2 + 1

• partire con le 7 reps al 50 % del massimale
• scalare 10 kg per le 6 reps e altri 10 per le 5 reps ( senza rest )
• all' inizio di ogni set aumentare di 10 kg rispetto al precedente • es massimale 130 kg : 65 + 55 + 45 75 + 65 + 55 85+ 75 + 65

C

SCEGLIERE TRA C1,C2,C3 O FARLI TUTTI

C1

WEIGHLIFTING 

40-50% 1RM Clean

1 Deadlift (sospensione da terra 5cm)

1 Power Clean 2” in Power (sospensione da terra 5cm)

1 Squat Clean 

Rest 30” x 6 RDS

10x1 120% 1RM Deadlift 

Attivazione per alzata (come se facessi alzata Clean)

6’ EMOM 

2 rep 70-80% (1RM Clean) No t&g

C2

GYMNASTICS 

5x Bar Complex 

5 Pull Ups 

3 Chest To Bar

1 Mu

Rest 90”

Ogni volta che non si riesce a completare il Complex unbroken 

30 Wall Ball 9/6kg

No Mu:

10 TTB

5 Pull Ups 

3 C2b

Tabata 4’ Russian Twist whit plate 15/10kg

C3

ENDURANCE 

For time: 

100 Cal Bike (Bike dure)

D

SCEGLIERE TRA D1, D2 O FARLI TUTTI

D1

WOD1

3RND
60 W. Ball
30 Pull-Up
15 Box Jump

D2

WOD2

5 RND
10 S. Press (50-60% @1RM)
12 TTB
Rest :90"