Warm up(10)
3rds
20 heel grab
15 jax
10 single leg cherry picks

WRK(20)
Complete a round every 2:30-repeat for 9 rounds
6 squat to dumbbell press
(two second squat hold+two second press up)
24 mountain climbers-every rep counts
6 tricep overhead extensions
24 dumbbell hopovers-every rep counts

Finisher
50 crunches
1:00 samson stretch

Thruster 3 x 1

Band Pull Aparts from different "points", perform total
30-40 reps, each rep hold for 1-2 sec.

Then with miniband (dont use too strong one)
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 banded single leg hip bridge
10 banded dynamic squat strech

2 rounds
2:00 cardio
10 single arm db clean&jerk alt hand from hang
10 tempo goblet squats (2:0:20)
1+1 db tgu
:30 side plank hold R/L

Then start to build for thruster weight

Find your max sit ups

Power snatch daily max

ON THE SKI ERG

• 2 Minutes @ 800-900 Cals/hr
• 2 Minutes @ 900-1000 Cals/hr
• 2 Minutes @ 1000+ Cals/hr
• 2 Minutes @ 900-1000 Cals/hr
• 2 Minutes @ 800-900 Cals/hr

Score is your total amount of cals

"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"

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

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

• Foam Roll Lateral Hip x 60s each side
• Active Straight Leg Raises x 60s each
• Parasympathetic Breathing x 10-15 Nasal Breaths (6s inhale + 1s at top + 6s exhale + 1s at bottom)