21 Thrusters 30/25kg
400m sprint
Rest 3'
15 Thrusters 40/30kg
400m sprint
Rest 3'
9 Thrusters 50/35kg
400m sprint
Rest 3'
6 Thrusters 60/40kg
400m sprint

Each interval is intended to be performed with as much intensity as possible. That is why each 400m is a sprint and there is 3' rest between each round.

21-15-9

• Handstand push up
• Ring dip
• Push up

After each round - 10m. overhead walking lunge 60kg

A

50 du
20 ohs w , plates
15 down & up
20MT DUCK WALK
50 du

mobiliy con PVC per snatch

B

Ogni 2' per 6' (3 set)
Snatch Press x 5 rep

poi

Ogni 2' per 4' (2 set)
Snatch Press x 3 rep

poi

EMOM per 8' (8 set)
Snatch Balance x 4 rep
tenere la bottom per 3"

C.
Ogni 2' per 6' (3 set)
Snatch High Pull + Snatch + Overhead Squat x 1 rep @ 60% di 1-RM Snatch

poi

Ogni 2' per 16' (8 set)
Snatch

Sets 1-2 = 2 rep @ 70%
Set 3 = 2 rep @ 75%
Set 4 = 2 rep @ 80%
Set 5 = 2 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Set 8 = 1 rep @ 98%

D.
For max reps:
60" di Alt. DMB Snatch 22,5 / 15KG
Rest 30"
30" Box-Facing Burpee Box Jump-Over

Rest 90" e ripetere per 4 rnd

E.
TEAM WOD AMRAP 18'
10 SYNCHRO BURPEES
20 MB CLEAN
30 GTO
20 SYNCHRO W. BALL
100 DU

F.
6' W. UP
TEAM WOD AMRAP 18'
30 CAL. ROW
20 SYNCHRO PULL-UP
30 DB BOX STEP OVER
200MT RUN SYNCHRO
30 BENT ROW

Clean and jerk complex, 8 sets
- Clean pull
- Hang clean
- Squat clean
- Split jerk
- Jerk behind the neck

The goal is to work on quality of every rep and focus on technique

First light working sets with 40-55%
Add weight for last two sets, don't go over 75%
The weight of your last set is your score

Rest 2-2,5min between sets

4 kierrosta
4 min per piste 1 min tauko

1. 12 kyykky, 10 istumaannousu, 6 etunojapunnerrus
2. Soutu, hiihto tai pyörä

kesto 40 min.

7rft
6 seated ring dips
8 weighted seat up
10 DB single power snatch

3 x 8 min
YGIG
12 KB Push Press (alt.) - 250m Row
10 Ring Push-Up - 10 Box Jump
4 Bar MU - 8 Burpee
--2min rest--

Goal
This is a short program designed to help you get your first push-ups happening! From zero to hero!

Time Under Tension
10 x -:15 to :20 negative
Rest 1:00 between sets.
Needs to be tough, but doable.
Adjust the difficult by using an incline (easier), floor (medium), added weight vest (harder).

Muscle Endurance
3 rounds alternate between;
6-10 x Bench Press @ tough weight; rest 1:00
6-10 x Pause V-Grip PullDown @ tough weight (each rep stops at the chest); rest 1:30

Trunk
3 rounds
2/arm x Turkish Get-Up; rest :30
5-10 x Body Saw (feet in rings); rest 1:00

??What??
See or ask Ben for help!

2 min max rep pull up

3 kierrosta parin kanssa

300 m juoksu
40 m kelkantyöntö
10 + 10 bulgarialainen askelkyykky käsipainoilla