Easy pace bike12-15min

• E3MOM 20-30s hollow hold

WOD:

• 1Km Carrera
• 15 Flexiones
• 15 Fondos de Brazos
• 15 Abs Oblicuo Derecho
• 15 Abs Oblicuo Izquierdo

COMPLETAR 5 RPNDAS AFAP ( LO MÁS RÁPIDO POSIBLE).

AM: 155 min
Warm up for 15 min

1.Strength
A. Push press 3 RM
- 55 kg

B. Weighted Chest to bar 1 RM
- 25 kg

2.Metcon
5 x 4 min on/1 min off:
20 cal Bike
20 Wall ball
15 Toes to bar
Total reps: 5 rounds + 20 cal bike + 3 wall ball

3.Strength accessory
A. 4 sets:
10 Supinated Bent over row - 45 45 50 50 kg
10 DB Bench - 30 30 35 35 lbs

B. 3 sets:
10 sa. DB push press - 35 lbs
15 bicep curl - 15 kg
12 side lat. raise - 10 lbs

C. Tabata v-ups/tuck ups

PM: 40 min
1 min walk/1 min run
5.95 km
HR 126/159
6.48 min/km

OTM 10 min
Shoulder press x 2

75 % 1 RM

OH squat 4x5 reps

20 burpees

3 Rounds @ focus on posture & quality

10-15m/side Front rack + overhead carry
12–15/side DB/KB side bend
0:20-0:30/side Copenhagen plank

– Rest as needed between rounds –

W.UP
MOBILITY SPALLA NICOLAS ERBINI (INSTAGRAM)

ROUTINE MOBILITA' NICOLAS EREBINI (INSTAGRAM) 14 APRILE

4-5 RND X Seated Straight Bar Cable Row 10-12 Medium Plus (ARY BENT ROW)

4-5 RND SCROLLATE 10-12 CON BILANCIERE

4X6-8 STRICT PULL-UP PRESA STRETTA

Scoring:

STRENGHT WL
EMOM
OGNI 90" PER 12' 8 SET
4 Squat Clean @70%

Scoring:

WOD
"RACCOON"
7 RND FOR TIME

10 MUSCLE SNATCH
200MT ROW7RUN

POI

AMRAP 16'

5+5 DB THRUSTER ONE ARM HEAVY
10 DB BOX STEP OVER (STESSO CARICO)

POI

AMRAP 8'

MAX REP PULL-UP CON VEST O ZAINO ZAVORRATO
AD OGNI BREAK 10 BURPEES

Scoring:

conditioning
For Time

ROW/Run 300m
21 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
18 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
15 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
12 Shoulder to OH 60/40Kg
Rest 1'
ROW/Run 300m
9 Shoulder to OH 60/40Kg

Scoring:

Superkids:

3-5 kierrosta parin kanssa vuorotellen:

5 + 5 leukaa
5 + 5 pituushyppyä etuperin
5 + 5 köysilaskeutumista
5 + 5 pituushyppyä takaperin

Ninjat:

5 kierrosta parin kanssa vuorotellen:

7 + 7 leukaa
7 + 7 vauhtipunnerrusta
7 + 7 köysilaskeutumista / 2 + 2 köysikiipeilyä
7 + 7 valakyykkyä (sama paino kun vauhtipunnerruksessa)

Superkids ja ninjat:

Pystypunnerrus- ja vauhtipunnerrustekniikka käsipainoilla, kepillä ja tangolla / 3 x 15 pystypunnerrusta

Köysilaskeutuminen