HSW

warm up: classic gym
zoo walk
core
HS to wall 3x10
hsw side
hsw with 3 partner
hsw with 1 partner
hsw with group

25 sec hs 10 sec rest 25 sec hang
5x

OPTION 1.:

A.
2-3 rds:
6-9 cal Air bike
10 Air squat + 5 Push ups
10 Sit ups + 5 Active shoulders

Mobility:
- Lunge complex
- Up & down dog
- Pigeon strerch
- Couch stretch
- Shoulder pump

1 rnd: (Hard)
12 Shuttle run (5m)
12 Squat jumps
12 Sit ups

B.
AMRAP 20min.:
12 Shuttle Run (5m)
12 Squat jumps 
12 Sit ups

OPTION 2.:

A.
Row/Run/Bike/Ski
Warm up:
5min. Easy + 3x30s.hard/30s.rest
+ stretch

B.
6x6min / Rest 2min.
First 4min.: 90-95% (Moderate)
Last 2min.: 95-105% (Hard)

C.
Cool down:
5-10min.
+ stretch

Warm Up
30-40 band pull aparts
then with miniband
15+15 banded side steps
15+15 banded monster walk
10 banded hip bridges
10+10 single leg hip bridges
10 banded dynamic squat strech
then with rower :
1:00 easy -> :30 Moderate
1:00 easy -> :30 Moderate / Fast
1:00 easy -> :30 Fast

rest and strech overall and then im sorry but stamina metcon is coming

AMRAP 12mins
10 Toes to Bar
10 Shoulder to Overhead (60/42.5kg)
Row 250m

21/18 Calorie Assault Bike or Ski Erg in place of Run
GOAL : 3+rounds

OPTIONAL COOL DOWN
2-3 SETS FOR QUALITY
5 As w/Light Weight
5 Ts w/Light Weight
5 Ys w/Light Weight
15 Banded Upright Rows
1:00 Child's Pose w/Lat Stretch
-Rest as Needed b/t Sets

W.UP
MOBILITA' SCHIENA (VIDEO NICOLAS ERBINI)

15 Band Pull-Aparts (Palmi verso il basso)
poi
3 Rnd
30/25kg
10 Front Squat
5 Bar Facing Burpees
10 Push Press
poi
15 Band Pull-Aparts (Palmi vero l'alto)

Tecnica Power clean
Ogni 2' per 5 set
1 Pausing Clean Pull
1 Pausing Hang Clean High Pull
1 Pausing Hang Power Clean
1 Hang Power Clean

Set 1 - 35%
Set 2 - 40%
Sets 3-5 - 45%

Percentuali calcolate su 1RM di Power Clean

Scoring:

Tecnica Power clean 2 parte
Ogni 90" per 5 set

1 Hang Power Clean (sopra le ginocchia)
1 Hang Power Clean (sotto le ginocchia)

Set 1 - 60%
Set 2 - 65%
Sets 3-5 - 70%

Percentuali calcolate su 1RM di Power Clean

Scoring:

Skill & core
FOR REPS
5' Max Bar Muscle Ups/ Cercare la max rep unbroken
Rest 5' (MAX REP SIT-UP + PLATES)
5' Max C2B/ Cercare la max rep unbroken
Rest 5' SIT-UP KB/DB ONE ARM (ALTERNARE DX/SX)
5' Max PULL-UP/ Cercare la max rep unbroken

Scoring:

WOD
FOR TIME
4 Rnd
10 Calorie Row/2' DU
15 2 DB Snatch/ (se non due DB, 20 ALTERNATI DB Snatch)
20 Box Jump Over

Scoring:

WOD 2
For Time
OGNI 3'
500MT Row/400mt RUN
Max Rep Devil Press 22,5/15kg
Rest 2'
Continuare questo intervallo fino a completare 40 devil press

Scoring:

Optional

3-4 RND
REST 1-3' TRA I RND

BENT ROW 10-12 PESO MEDIO

Alternating Hammer Curl 10-12 PER LATO

REST 3'

3-4 RND
REST 1-3' TRA I RND

ROW ONE ARM CON KB 10-12 per lato (peso medio alto)

Alternating Dumbbell Biceps Curl 5-8 per lato (peso alto)

Scoring:

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (90/45) Kelkka

Rest 1:00

AMRAP 4:
Assault Bike Calories
On the Minute, to include the 0:00:
50′ Prowler Push (45/20) Kelkka

KILOS
First weight: 41/20
Second weight: 20/10

Partner Workout

0:00 - 8:00
7 DB Devils Press @2x15/10kg
10 No Push-up Burpees

10:00 - 18:00
Farmer Carry x 60m - heavy, but fast!

20:00 - 28:00
Row /Bike/Ski x 10 cals!

*One partner completes a full round

5 Min EMOM of:
Double Unders 30-50 reps +
• 3 Round Not For Time of:
Strict Wide-grip Pull Ups 5 reps
Strict Handstand Push Ups 5-7 reps
Pistol Squats 10 reps
Toes to Bar 7 reps