The Spartan

400m Run with Slam/Med ball @9/12kg

10 Rope Climb

400m Run with Slam/Med ball @9/12kg

60 Burpee Box jump over // partner on a dead hang

400m run with Slam/Med ball @9/12kg

60 Pull up // partner on plank hold

400m run with Slam/Med ball @9/12kg

60 DB box step over @2x22,5/15 // partner on wall sit

Cash out: 300 DU

E2M for 18min (3 sets of each):
1 – Dumbbell Shoulder Press x 8-10
2 – Strict Pull-Ups x 6-8
3 – Farmer’s Carry x 80m
+
3rft
40 Prison step ups
30 Kettlebell Swings
20 push ups

21 - 15 - 9

MB Clean 9/6kg
Burpee over MB

W.UP
PVC+MOBILITY
POI
20 Calorie Row/ 2' DU
20 DLHP KB
20 GOBLET Squat
20 PUSH-UP
20 V-UP

10 Calorie Row/ 1' DU
10 DLHP KB
10 GOBLET Squat
10 PUSH-UP
10 V-UP

STRENGHT WL
Snatch Technique (A)
On the 0:00…
On the 2:00 x 5 Sets:
3 Muscle Snatches
2 Pausing Overhead Squats
1 Pausing Snatch Balance

Snatch Technique (B)
On the 10:00…
On the 1:30 x 5 Sets:
1 Snatch Pull
1 Hang Squat Snatch SOPRA GINOCCHIO
1 Hang Squat Snatch SOTTO GINOCCHIO

WOD - FOR TIME
10-15-20
Deadlift 100-70KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

Rest 2'

20-15-10
Deadlift 100-70KG
DB ONE ARM OH Lunge
KB THRUSTER ONE ARM (10-15-20 PER LATO) DX SX

SKILL
EMOM 12'
OGNI 90"
2-4 BMU UNBROKEN

CONDITIONING
Run 1,600m
30 A. SWING 24/16KG
Run 1,200m
30 A. SWING 24/16
Run 800m
30 A. SWING 24/16
Run 400m
30 A. SWING 24/16

OPZIONALE
1) DB BACK COMPLEX #1 (VEDERE VIDEO DI IERI PAGINA INSTAGRAM LUCA)
ESEGUIRE LA ROUTINE INDICATA

2) 12,10,8,6,6 BENT ROW

3) 5X5 STRICT PULL-UP

EMOM 24

1 minute : 5 Strict HSPU
2 minute : 7 Tuck Jumps
3 minute : 100m Sprint
4 minute : Rest

L-Sit Hold: 3 x 10-20s on/40-50s off.
Then
Oscillatory Foam roll pecs x 60s each
Parasympathetic Breathing x 15-20 breaths - 3 seconds inhale + hold 1 second + 3 second exhale

150 wall balls for time

every time you break, perform 15 good mornings 40/30kg

Barbell bent over row 5x5

EMOM 18

1. Burpee
2. Split jump
3. KBS

→ choose reps you can hold

130 min
Warm up for 15 min

1.Gymnastics
A. Butterfly pull up practice for 20 min
- Drills
- 25 bfly

B. Every 2 min for 4 rounds each:
1) Tough set of Pull ups (Butterfly) + Easy bike - 4 x 10
B) Tough set of Toes to bar + Easy Ski - 4 x 10

2.Strength
A. 4 sets:
3 Back squats (Build to heavy)
3 Depth jumps
- Rest as needed

3.Metcon
A. 0:00-06:00
3-6-9-12-15...
Kipping HSPU > abmat
30 Double unders after each set
Reps: 14 HSPU @ round 15

06:00-10:00: Rest

B. 10:00-->
For time:
15 Thrusters 40/30kg
15 Power snatches 50/35 > power cleans 45 kg
15 Power cleans 60/40 > deadlifts 70 kg
Time: 3.29

4.Core
A. Accumulate 40 evil wheels
- 4 x 10

B. Accumulate 50/side side plank raises
- 5 x 10+10