3rds
Pc

5 x 12

Sphinx Push-up https://vimeo.com/178422998

A. Warm Up
5’ DU
3 RND
8 Burpee to Plates
10 Plate GTO
60” Plank

B. Forza
EMOM Ogni 2’ per 16’
4 Front Squat
5” discesa
1” pausa
Fast salita
Set 1: 50-60%
Sets 2-7: 60-70%
Set 8: 70-75%

C. Conditioning – For Time
10 Burpee Box Jump Over
2 DB Box Step Overs 22,5/15kg
10 DB Shoulder to OH
8 Burpee Box Jump Over
4 DB Box Step Overs
10 DB Shoulder to OH
6 Burpee Box Jump Over
6 DB Box Step Over
10 DB Shoulder to OH
4 Burpee Box Jump Over
8 DB Box Step Over
10 DB Shoulder to OH
2 Burpee Box Jump Over
10 DB Box Step Over
10 DB Shoulder to OH

D. For Time
4 Rnd
10 Hang Power Clean (60-50/45-35kg)
15 TTB
Rest 90”

E. Emom
Ogni 2’ per 5 set 10’
Max Rep Double Dumbbell Squat Clean 25-22,5/20-15kg
In 60”

F. Lavoro Opzionale
V-Up
3×20
Weight Vest Pistol
4×16
(8 Per lato)
Dumbbell Bench Press
5×20

• Team of 3*

0-10':
60 Wall Ball (9\6kg)
AMRAP
5 DB Deadlift (22,5\15kg)
5 Pushups

10'-20':
60 Ground to Overhead (plate 15\10kg)
AMRAP
5 DB Squat Clean (22,5\15kg)
5 Abmat Sit Up

20'-30':
60 Burpees Box Jump Overs (60\50cm)
AMRAP
5 DB Push Press (22,5\15kg)
5 Air Squat

Lämmittely ja mobility

Käydään läpi, mitä opittu ja mitä tavoitteita ensi kauteen

Metcon
Toivetreeni:
12min amrap / omat lempi liikkeet

Loppuvenyttelyt ja kiitokset!

WARM UP 10min and OLY TEHNIQUE DRILL before clean & jerk

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CLEAN + SPLIT JERK *split jerk the other side each time
2×2× 1+1@barbell, 1×3× 1+1@50%, 1×2× 1+1@60%, 1+1@70% - 100+% - find your 1RM of the day! jerk-%, rest btw sets 2min

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FRONT SQUAT + BACK SQUAT
3× 3+4@75-80%, fs-%, rest btw sets 2-3min

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video: front squat + back squat

For Time (10 Minute Cap):
25' Double Dumbbell Front Rack Walking Lunge (50's/35's) 3-6-9-12-15-18-21:
Strict Handstand Pushups
Kilos: 22.5's/15's

20-20-20-20 of:
BB Front Rack Walking Lunge 20-20-20-20 reps unbroken (alternate)
Sali con il carico di set in set sino a fare l’ultimo set con un carico massimale.

Rest day

Total workouts of the week 10 hours, x 6
Deload week

Metcon: pe, la
Aer: ti, ke, to - 2 h 45 min
Metcon: pe, la
Squat: -

Gymnastics:
CTB -
Pull up - 20
TTB - 95
HSPU - 60

MU - 23
BMU - 39
Bfly - 115
Bfly CTB -
HSW - 25 m.

Alternating On the Minute x 8
Odd Minutes: 8-12 Kipping Handstand Push-ups
Even Minutes: 30 Seconds Max Double Unders