EMOM6

1. 30s × reverse hypers
2. 30s × sumo stance good morning

A. Warm Up

Quello previsto di endurance

B. forza
Deadlift
1×6@60%
1×5@70%
1×4@80%
1×1@90%
TNG

C. For Time
3 RND
18/15 Calorie Ski
12 Clean and Jerk 60-50/45-35KG
6 BMU/8 C2B
Rest 5'
3 RND
18/15 Calorie Ski
12 Clean and Jerk
6 BMU/8 C2B

D. Skill
4 RND
9 Unbroken Strict HSPU
7 Unbroken Strict HSPU
5 Unbroken Strict HSPU
REST 2' OGNI SET

E. WOD

WOD ENDURANCE C e D

Lepoja.

Lepoja

3x
Max reps Unbroken: Strict Pull up
Rest 1min.
1min.: Max reps Bench press (60/40kg)
Rest 1min.
1min.: Max reps GHD sit up
Rest 1min.

For time
30-20-16-10
2-Count Flutter Kicks
Pike Push up
Box Step-up

• 5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Butterfly C2B Pull Ups 5-7 reps
Strict Ring Dips 7 reps
One-Arm KB Overhead Walking Lunge Dx (light weight) 10 reps
One-Arm KB Overhead Walking Lunge Sx (light weight) 10 reps
GHD Sit Ups 10 reps

For Time
800 meter Run
10 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
50 Box Jumps (60/50 cm)
40 Back Squats (50/40 kg)
6 Handstand Push-Ups
30 Back Squats (50/40 kg)
6 Handstand Push-Ups
20 Back Squats (50/40 kg)
6 Handstand Push-Ups
10 Back Squats (50/40 kg)
800 meter Run

AF WEEK 9, Day 1 TEST WEEK

CONDITIONING:

AMRAP10:
15/12cal Ski
10 Box over Jump 75/60cm
5 Devils Press

RPE 4.
Target: 3+ rounds. Sustainable ski, consistent box overs and unbroken devils presses. Rest a little between movements. The taller box sets the pace.

Rxd: 2x22,5/15kg.
Masters: 2x15/10kg

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20