E3M for 18min (2 sets),
1 – Rope Climb Technique Work – no more than 4 ascents
2 – Freestanding Handstand Hold Work
(use partner assists to learn balance points and accumulate time upside down)
3 – Candle stick roll x 10-15 reps
+
Coach suprise

30 wall ball
30 toes to bar
30 Gobletsquat
30 pull ups

Thruster 3 x 1

Warm up:
1. Lunge + toe touches x 5+5
2. KB one arm row x 5+5
3. KB one leg deadlift 6+6/

Deadlift x 6
4. Easy push up x 5
x 2

EMOM
1. KB one leg deadlift 6+6/

Heavy deadlift x 6
2. Sit up + Russian twist 10 + 10
3. Max push up 20 sek
4. X- V-up 10 + 10
5. KB sumo high pull x 20
6. KB one arm row x 10+10
7. Running / Skipping x 100 / Jumping Jacks x 50
8. Plank as a rest ;)
x 5
= 40min

A

A. Warm Up
PVC+MOBILITY
3 RND
200m Ski
30" OHS Hold
8-10 Strict Pull-Ups

B - forza
Ogni 2' per 14'
5 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-6: 70%
Set 7: 75-80%

C. For Rep
AMRAP 45" x 10
Max Cal. Bike
90" Rest

D. Skill
Ogni 2' per 16' 8 set
5 BMU/2-3 ring mu/ 10 c2b (unbroken)

E. Opzionale

E1 Cond. FOR Rep
AMRAP 12'
30/25 Cal. Ski
60/40 Push Up
Massima distanza DB Farmers Carry unbroken

E2 Cond. FOR Rep
AMRAP 20'
30 Bar Facing Burpees
30 Hang Power Snatch 50/35kg
30 Pull Up
Rest 2'

E3. Optional Accessories

1' x 3 Rest 90"

4×16 (8 Per lato)
Front Rack Split Squats
5×20
(10 Per lato)

5' BIKE
PVC+MOBILITY

A.

2RND

 30" Banded Lateral Monster Walk (DX)
 30" Lateral plank (sx)
 30" Lateral plank (dx)
 20" Bulgarian Split Squat Jump (sx)

 20" Bulgarian Split Squat Jump (dx)

rest 1'

B.

3RND

Iniziare con bilanciere scarico e poi caricare a ogni set

ohs x 5 rep

rest 1'

2 rnd

 Front squat x 5 rep (lavoro lento e controllato)

rest 1' tra i set

2rnd

 1+1 power clean + Front Squat x 5 rep

rest 1'
 A. power clean
Ogni 2', per 20' 10 set:

1 -2 rep

1) 60% of 1-RM

2) 65% 3) 70% 4)75% 5) 80% 6)85% 7) 90% 8)95% 9-10) 98%

 B.

wod
10 cluster 50/35KG AUMENTARE IL CARICO A OGNI SET

 Unbroken BMU/C2B

8 cluster

 Unbroken BMU/C2B

6 cluster

 Unbroken BMU/C2B

4 cluster

 Unbroken BMU/C2B

2 cluster

 Unbroken BMU/C2B

 Time Cap: 12'

 C.

lavoro opzionale

C1

3 RND
 90" MAX cal. Bike

 Rest 30"
2' max mt Handstand Walk/ hspu kipping

C2

ogni 90", per 15' (5 set)di:

 1)Push-Ups x 20 rep

2) Bent Row x 8-10 rep lento sia la fase eccentrica che concentrica

C3

 ogni 3' per 18' (6set)

1) 15mt Front-Racked Kettlebell Carry (32/24 kg-20/16kg)

2) 10-15 GHD

 3) Bulgarian Split Squats x 6-8 rep per gamba+DB

EMOM 8

1-3 Strict ring muscle ups

Intent. Work on your ring muscle up capacity by improving your strict muscle up strength. You can slow down the descent to build control and to get more out of each set (especially if doing 1 rep/minute).
Movement options. Seated muscle-up → Kipping ring muscle-up → Continue to work on the drills from the prep part

• 60 Min of:
Run
400 m @ 60% MHR
400 m @ 70% MHR
400 m @ 80% MHR
400 m @ 90% MHR

Alkulämmittely ja mobility

Maastavetoa

7min amrap
7 mavea
7 burpee tangon yli
7 kyykkyä

Loppuvenyttelyt