A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)

"5 rft

10 kettlebell cleans (5 left, 5 right) (24/16kg)

10 burpees

10 kettlebell thrusters (5 left, 5 right) (24/16kg)

10 burpees"

Kipping Bar MU technique
Kipping Pull up
Strict Bar Mu
Strict Pull up

Gymnastic complexes on the bar

AMRAP 8':
15m OH Lunges
12 Dumbell snatches@22.5/15kg
3 Bar muscle up

EMOM 30':
a) 15/12 cal row
b) AMRAP burpee over the rower
c) Rest

3-4 rds: (super sets)
3-6 Wall walk
6+6 Overhead + Front rack Lunges (w/ db's)
Max reps: Strict Ring dips (Unbroken)
Rest 2min.

And then...

2-3 rds: (super sets)
20-30 Sit ups
10-20 Ab twist (w/plate)
30-60s. Plank hold
Rest 90s.

"5 Rft
10 Push Press (40/30)
15 Pull-up
500m row"

HITT Virago

Warm up with
Jump rope
10 push ups
10 Sit ups
10 squats
10 forward crawl swims, 10 backstroke swims.

RX 20 reps 10 sec rest
Modifications
20 RX Proficient 25 Apprentice 45 Mastery
15 30 Journey 50 High Mastery
10 35 Practitioner 55 Grand Mastery
5 40 Specialist 100: Ascension
1 Learn the movement and take your time. If need next time try 2 then 3 …
Rest If needed increase your period.

WOD Virago
20 reps each
10 sec break
Start Timer:
1. Skaters
Rest
2. Sumo Squat with explosive jump
Rest
3. Plank Shoulder taps 20 each shoulder 40 total.
Rest
4. Broad Jump + Tuck Jump Fr
Rest
5. Side plank with Shimmy (Get in a side plank > Then drop hip to ground and back up > Then knee to chests. (20 time each side.)
Rest
6. Frog jump reverse burpee. (Drop down like frog and then hop forward > Kick legs back out > push up > walk hands back to frog stance.) 20 times
Rest
7. Mountain Climbers 20 each leg. 40 total.
Rest

8. Reverse lung + High Knee (20 each leg then switch)
Rest
9. Squat Hop 180 Lung. Squat > 180 hop right and front lung landing forward > Squat > 180 hop front lung left landing forward (that’s 1) (20 each leg)
Rest
10. Pick position Shoulder press with side leg lift Right and then left. Repeat.
Rest

Buy out
60 sec Plank
Stop Timer
Light Stretch.

Banded Hammer Curls: Max Reps in 3:00
+
10 Minutes of "Recovery" work - row, bike, jog, walk at a conversational pace.

"AMRAP 12:

2-4-6-8-10-…-

Toes to Bar

Wall Ball Shots"

Run 50 min