30 min Ergo

ja 30 min huoltoa

Banded deadlift 5x5 reps

Front Squat, 2 sec pause on bottom (WOD)

5-4-3-2-1 + AMRAP 70% @ heaviest weight

Send off 2:30

Warm up(8)
front kicks
cradle

active samson
step squat

heel walk
toe walk

heel grab
knee grab

straight leg bear crawl
heels to rear back

Mobility(4)
1:00 min pigeon per
1:00 min front rack stretch

Warm up squat clean(8)

Workout(20)
Partner workout-c/o AAYMCA throwdown
"Low 5"
1600m run-then squat clean ladder
15 squat cleans 95/65- challenge-155/105
12 squat cleans 115/75-challenge 185/125
9 squat cleans 135/95-challenge 225/155
6 squat cleans 155/105-challenge-255/175
3 squat cleans 185/125-challenge-275/195
If you're going solo then cut numbers in half, but try to partner up

Opt(12)
Iso-core
4 giant sets
8 floor press
8 dips-ring dips
8 curls
8 s/a row
8 v-ups

Opt(12)
5x100m hill sprint
work up to heavy jerk(8)
gymnastic goat

Finisher
30 scap push ups
60 alt toe touch
1:00 samson stretch

A

5' DU
PVC+MOBILITY

B

A.
Ogni 2' per 6' (3 sets):
Snatch Press x 5 rep

poi (no rest)

Ogni 2' per 4' (2 set):
Snatch Press x 3 rep

poi (no rest)

Ogni 2' per 10' (5 set):
(Snatch Balance + Overhead Squat) x 2 rep

B.
Ogni 90" per 6' (4 set):
Snatch + Hip Snatch

Sets 1-2 = 1 rep @ 80% di 1-RM Snatch
Sets 3-4 = 1 rep @ 85% di 1-RM Snatch

Ogni 90"per 9' (6 set):
Snatch x 2 rep

Partire con 90% di 1-RM

C.
3 rnd max rep
40" Hang Snatche
Rest 10"
40" Bar Facing Burpees

Rest 90"

D

A.
wod endurance

2rnd
200mt run
10 ring row
20 squat jump
10 thruster+plates
20 rotation+plates

B.

TEAM WOD A MRAP 40'
1000MT ROW
3RND
20 BBJO
20 TTR
20 POWER SNATCH
500MT RUN
3RND
20 HPC
20 PULL-UP
20 WALL BALL
300 DU

Athletes Notes

MOBILITY
Couch Stretch: 1-2 Minutes Each Side
Video

Child's Pose: 1 Minute
Video

Butterfly Stretch - 2 Minute Hold
Video

ACTIVATION
3 Rounds
10 Calorie Assault Bike/ 30 DU
10 Knuckle Drags (5 Each Side) Video
10 Box Step-ups / SU SEDIA
5 Strict Pull-ups / 15 PUSH-UP CON FERMO

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

Workout Definition

FRONT SQUAT

PER ARY: TENERE IL NUMERO DI RIPEZIONI PIU' ALTO IN BASE AL CARICO

On the 2:00 x 7 Sets
Set 1 (On the 0:00): 3 Reps @ 80%
Set 2 (On the 2:00): 1 Rep @ 88%
Set 3 (On the 4:00): 3 Reps @ 80%
Set 4 (On the 6:00): 1 Rep @ 91%
Set 5 (On the 8:00): 3 Reps @ 80%
Set 6 (On the 10:00): 1 Rep @ 94%
Set 7 (On the 12:00): 12 Reps @ 68%

Workout Definition

3 Giant Sets:
:30s Kettlebell Side Plank (Left Arm)
:30s Kettlebell Side Plank (Right Arm)
50' Dumbbell Death March

Rest 2 Minutes Between Sets

Workout Definition

For Time:
3 Rounds:
30 Wallballs (30/20) / THRUSTER
30 Sumo Deadlift High Pulls (95/65)
30 Box Jumps (24"/20") JUMP HOPE 60
30 Push Press (95/65)
30/20 Cal Row / 90 DU
1 min. rest

"AMRAP 14'
10 Alt. KB Snatch @20/12kg
7,5 m One arm KB FR walking lunge @20/12kg
10 Pull-up
7,5m One arm KB FR walking lunge"

Ilta lenkkiä PK sykkeillä. Mahdollisen Krupulin hoitoa.

Power snatch daily max

20 minutes of:

10 Banded Hands up
8-12 Ring Dip
5 Renegade Rows
15 Banded Lats pull down
:30 L-Sit hold