A.
Run 600m/300su/150du
20 Push close grip (stretti)
10 Burpee over
30" Hollow position
10 Burpee over
25 crunch
Run 600m/300su/150du

B.
Forza
Front Squat
4×12 -15

C.
For Time
10 Squat Clean & Jerk
Rest 1'
8 Squat Clean & Jerk
Rest 1'
6 Squat Clean & Jerk

Aumentare il carico, se possibile, a ogni set
Se non riuscite con squat clean, fare power clean

D.
For Time
6 Rnd
10 Devil Press
15 pike push-up
20 Box Jump
15 HRPU

REST 2' TRA I RND

E.

40"on 20" off

toe to touch

Per 10 set

F.
2-3 RND

3×10 Back Rack Split Squat (5 x Lato)

4×16 Alternating Arms DB Bench Press 8 Per lato (una mano sta distesa con il dumbell e l'altra esegue dei bench press one arm)

5x20-30" Back Extension Hold

16 Minute EMOM. Alternating every minute, Half class starts on each. Make sure everyone knows there position before starting.

A. Double Unders (or form specific focused single skips) for 50s of the minute

B. Alternating reps of burpee / candlestick burpee
starting at 8 total, Increase reps by 1 of each every time you come back to this station.

Mark highest burpee rep count in results.

20 minutes

3 rounds

snatch deadlift to knee x 5
snatch pull to pockets x 5
snatch high pull x 5
(5 sec eccentric)

3 rounds

Muscle snatch x 5
Power snatch x 5
Power Snatch + OH Squat x 5
Full Snatch From Deck x 5

Strength

High Hang Snatch 2 x 5

Mid Hang Snatch 3 x 5

-kippi
-perhonen
-lever

AMRAP 2min
thruster @40/25
1min rest
AMRAP 2min
pull up
1min rest
AMRAP 2min
deadlift bw
1min rest
AMRAP 2min
burpees over the bar

Pull ups- EMOM 12min
3-5 reps

8 min AMRAP
6 inch worm
10 Hand Release Push Ups
5 Pull-ups

Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Wreck Bag Run (50/35)
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Wreck Bag Run (50/35)
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)

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

20'
Tabata Wall Ball
Tabata Sumo Deadlift High-Pull 40/25kg
Tabata Box Jump  
Tabata Push-Press 40/25kg
Tabata Row ( calorie) 
Tabata : 20" on e 10" off, per 8 intervalli di ogni movimento - per un totale di 40 intervalli. 

 Il punteggio finale è il totale dei punteggi per ciascuno dei 5 movimenti. 

B

Front Squat
Set 1-5 rep @ 55-60% 
Set 2-5 rep @ 65-70% 
Set 3-4 rep @ 75-80% 
Set 4-2 rep @ 80-85% 
Set 5-2 rep @ 85-90% 
Set 6-1 rep @ 90-95% 
Set 7-1 rep @ 95 +% 
Set 8-1 rep @ 100% 

poi eseguire con il 70% del carico set 8, max rep di front squat

C

For max rep:
2' BMU/C2B
Rest 60"
90" BMU/C2B
Rest 60"
60" BMU/C2B

POI

For time:
30/20 CaL. Bike
20 Burpee BJO
30/20 CaL. Bike

D

4 RND
3 Rope Climbs
20 DB Snatch
15 TTB

Rest 2'

E

LAVORO ACCESSORI
DB Bench Press 3 × 12, 3 × 6-8 
Standing Arnold Press 3 × 10-12 
DB Jump affondi 3 × 10 
Renegade Rows 3 × 10-12 / arm 
DB Deadlift Rumeno 3 × 12-15

Aikaa vastaan

Superkids:

3-5 kierrosta

5 käsilläseisontapunnerrusta
7 wallball
9 vaakarengassoutua

Ninjat:

5 kierrosta

7 Käsilläseisontapunnerrusta
9 wallball
12 vaakarengassoutua
15 istumaannousua