WARM UP
10 min cycling or jogging or Rowing.
20 squat rotation
20 crab reach
20 side to side bend. reach right arm over head when bending to left and so on.
30 glute bridges

STRENGTH

4x 20 lat pull down with band.
4x 20 bent over row. One arm or two
4x 20 floor press one arm or two.
4x20 bicep curls ahap

can be done with weights or banded. Make it heavy though.

WORKOUT

Death by KB swing or Devils press or thrusters. Depending on equipment you have. you do 1 rep on minute 1 then 2 reps on minute 2 ....and so on until you cannot complete all reps within one minute anymore. Will feel to easy in the beginning then will stop being funny at round 10-12. Go as far as you can and push hard.

COOL DOWN.

5 min box breathing. 3 sec then 4 sec then 5 sec....
3sec in 3sec hold 3sec out 3sec hold....

For time:
1 Round:
160 Double Unders
800 Meter Run
40 Burpees

2 Rounds:
80 Double Unders
400 Meter Run
20 Burpees

3 Rounds:
40 Double Unders
200 Meter Run
10 Burpees

Resisted Nasal Breathing: 15 Breaths
+
- Pigeon Pose - 60s each

AMRAP 12:

30 DU
10 burpees
3 bar MU

Part A

5 rounds each arm

Turkish get up to windmill to get down
(1-3 windmills)

Part B

In pairs
(if solo, rest as long as it takes you to complete a complex)

5 rounds each one person working at once

2 cleans right
1 press right
3 front squats right

2 cleans left
1 press left
3 front squats left

Part C

In pairs

P1: 5-10 ab wheel roll outs (sub for kneeling walkouts or full inch worms)
P2: Batwing hold whilst P1 is working

Recovery circuit

4 rounds for quality
40/30 calorie Assault bike @ RPE 3-4
4 Bridge-ups
4 Shoulder rolls, alternate sides
40m Sled drag/push – light
8 e/side Half-kneeling bottom up KB press
8 Archer ring rows, alternating

5-8 rounds
20 total x Slow Bicycle Crunch
:30 x Single Under
20 total x Single Leg Hanging Knee Tuck
:30 x Easy Jog/Walk
20 total x Plank Knee to Elbow
1-3mins Easy Row/Bike/Ski

21-15-9 reps for time:
Double Dumbell Snatch@15/10kg
Burpee Box Jump over@60/50cm

Rest 5-10 mins

EMOM 18':
a) Assult bike or Row
b) Double Under
c) Rest

• 20 Min AMRAP of:
Row 500/400 m
Bar Muscle Ups 10/7 reps
Pistol Squats 20 reps
Handstand Walk 15 m o Handstand Push Ups 10 reps

A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

2 rnd (una Kettlebell heavy)
6 One Arm Kettlebell Swing
6 Front-Racked Kettlebell Reverse Lunges
6 Front-Racked Kettlebell Cossack Squats
6 Single-Arm Kettlebell Press
6 Kettlebell Windmills*
Rest 60" ogni rnd

• 
  

B

EMOM 2' per 10' (5 sets):
(2 Power Clean + 1 P.Jerk) x 1 rep

Set 1-2 = @ 75% 1-RM Power Clean 6 REP.
Set 3-4 = @ 80% 1-RM Power Clean 4 REP.
Set 5 = @ 85% 1-RM Power Clean 2 REP.

C

EMOM al minuto 7 set TOT 21'
1) 15/10 Cal. Bike
2) 6 DB Box Step-Overs (1 DB da 25/15kg)
3) 20-30 DU+ 8-10 TTB

REST 3'

2RND For Time
15/10 Cal. Bike
6 DB Box Step-Overs (1 DB da 25/15kg)
20-30 DU
10 TTB

REST 10'

3 Rounds
10 BMU
14 STOH 70-60/40-35KG
16 Bar Facing Burpees

D

3RND:
GHD HIP EXT. WITH OVERHEAD "Y" con DB x 8 rep
Rest 60"
Ab-Wheel Rollouts con BB x 6 reps
Rest 60"
Tall Kneeling Palloff Press x 10 rep
Rest 60"

video esecuzione:
GHD HIP EXT. WITH OVERHEAD "Y" con DB

Ab-Wheel Rollouts

Tall Kneeling Palloff Press x 10 rep

E

Ginnastica volume
10/5 Strict Pull Ups
20/15 Pull Ups
30/20 Chest to Bar
20/15Pull Ups
10/5 Strict Pull Ups