Warm up
400m run or 500m row

3 rounds
10 hand release push ups
10 squats

Bench press
E2MOM x 5
10-8-6-4-2
* increasing in weight each round

2-3 min light cardio
1+1 min glute smash with roller
1+1 pigeon pose strech R/L
:30 achilles/calf strech R/L

MARTEDI

A. Warm Up
3 Rnd
20" Ring Support Hold
8 Burpees
10 Empty Bar OH Squats

B - Forza
Ogni 2' per 12'
6 Touch and Go Squat Snatch
Set 1: 50-60%
Sets 2-5: 60-70%
Set 6: 70-80%

C. For Time
4 Rnd
10 C2b/5BMU anche con elastico
20 Alt. DB Squat Snatch (usare un carico adeguato)

D. For Rep
1' on, 1' off
Ski Erg Cal.
Aggiungere 2 calorie a round fino a quando riuscite a stare nel
minuto. Uomo parte da 12 donna da 8cal.

E. Opzionale

E1 For Rep
ogni 3',30"
10 Wallball
Run 400mt/500mt row
Aggiungi 10 wallball a round, fino a quando riesci a stare nel tempo indicato
tempo
STOP A 60 WALL BALL E 400MT RUN/500MT ROW

E2 For time
3 Rnd
Max Rep Strict HSPU
Rest 30"
Max Rep Kipping HSPU
Rest 30"
Max Time HS Hold (almeno 1')
Rest 2' tra i rnd

F. Lavoro accessorio Opzionale

Weighted Plank Hold (plank con peso)
3x 1'
Rest 1' tra i rnd
Seduti su panca Alt. DB Curls
4×16
DB SPLIT SQUAT
5×20
(10 Per lato)

AMRAP 20:
1,000 Meter Assault Bike/500 Meter Row
50 Russian Kettlebell Swings (24/16)
30 Box Jumps

A,
Romanian Deadlift
3 x 10
- each set AHAP
- 2-3 mins rest btw

B,
AMRAP 6 min
3 Power Clean @84/57kg
6 T2B
Goal: 9+ Rounds

C,
Intervals
Row: 3 x 1000 meters
- max effort each
- 2 min rest btw
- stay within roughly :10-:15 sec on all intervals.

Hanging MB Raise: 3 x 6-8. Rest 60s
+
- Scorpion Stretch - 60s each
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

12 min EMOM

*2-3 eccentric HSPU
*10 perfect wallball

Tempaus

Warm up
High knees
Butt kicks
Shuffle swings
Toy soldiers
Toe touches
Walking lunges

WOD
5 min Row @ a pace you can sustain

Rest 1 min

5 min bike @ a pace you can sustain

Rest 1 min

800m run

Rest 1 min

Repeat

Deadlift 3 RM, then 2x3 @ 80%