A.

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step
Run 400mt/100DU/200SU

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

E8M for 40min(5 rounds)
500/400m Row
15 burpee box jump overs
20 Kb swing
50 DU

1 minute per side

15-12-9-6-3
HSPU kipping
Double Under x 3
Timecap: 13 mins

• you cannot do kipping if you dont have at least one strict HSPU

1 Mile Run
10 Rounds of BBT

1 Round of BBT:
7 Thrusters (75/55)
7 Pull-Ups
7 Burpees

KILOS 34/25

7 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
3:00 rest
5 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps
2:00 rest
3 Min AMRAP of:
BB Overhead Squats (60/40Kg) 9 reps
Ring Muscle Ups 3 reps

W.UP
MOBILITY
ANCA+SCHIENA (N. erbini)
pvc
3rnd
400mt run (2' J.ROPE)
10 hrpu
10 Air Squat

STRENGHT WL
FRONT SQUAT
OGNI MINUTO PER 5'
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

OGNI 2' PER 10' 5 SET
Front Squat+PARTENDO DA SQUAT CLEAN
(1 SQUAT CLEAN+ 1 FRONT SQUAT)
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8,9,10 – 90+% x 1 rep
LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

WOD EMOM
OGNI 4' PER 20' 5 SET
100 DU
8-10 BMU/ 6-8 RING MU/15 PULL-UP
MAX REP HSPU

Scoring:

SKILL
TTB
8-10 RND
7-9 TTB Unbroken

Scoring:

WOD2 - INTERVALLO
AMRAP 2' x 4 set
15 Sit Up+PLATES
10 Burpee Box Jump Over
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

Durante Core

5 Rounds for Time

10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 second Hollow Hold
1 minute Rest

PVC+MOBILITY

3 RND
12 TOE TO TOUCH
12 HRPU
24 DU/48 SU

then

4 X40" Bodyweight Squat Reverse Lunge Flow (UNO SQUAT+UN REVERSE LUNGES+SQUAT +REVERSE LUNGES GAMBA OPPOSTA)
20" REST

then

3 rnd
Dumbbell complex

4 DB snatches + 1 Press every snatch (dx)
4 DB snatches + 1 Press every snatch (sx)
4 s. press (dx)
4 s. press (sx)

rest 1'

WOD
RX
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
8 Toes to Bar
12 Pistol squat

WOD
SCALED
"BISON"
FOR TIME
5 RND
8 Alt. DB Clean and Jerk ONE ARM
12 Box Jump Over
16 L. Raises
24 AIR SQUAT

Warm up

Tabata 8 x 20s work/10s rest
1. Jumping jacks
2. Inch worm to spiderman lunge
3. Toe touch to squat
4. Crab position rocks
5. Jumping jack
6. Inch worm to spiderman lunge
7. Toe touch to squat
8. Crab position rocks

Movements in the warm up

Workout

28 air squat
14 push-ups
Into
12-9-6
Burpees
Sit-ups

20 air squat
10 push-ups
Into
12-9-6
Burpees
Sit-ups

14 air squat
7 push-ups
Into
12-9-6
Burpees
Sit-ups

No rest between the sections.

Movements in the workout

1. air squat

1. push-up

1. burpee

1. sit-up