Alkulämmittely leikkiä

Eläinliikkeitä

20x20s/10s
1) pallolle kyykky
2) Lankku (napa ylöspäin)
3) roikunta
4) yhdellä jalalla seisonta

Loppuvenyttelyt

• 30 Min of:
Swim

A: Back squat 10x5 @light weight ca 60%
*last set sub max amrap

B: 8min amrap
8 singel arm Kb swing LA 16/12kg
8 singel arm over head Kb carry lunge steps LA
8 singel arm Kb swing RA
8 singel arm over head Kb carry lunge steps RA

M)
Push
Reverse Band Bench Press 5x5 (superset)
Diamond Push Up 5x10

Ring Dip 5x5 (superset)
Banded Fly 5x10

Box Back Squat 5x5 (superset)
Push Press 5x10

20 Jump Rope Singles after each superset
3 Circle Runs after each Muscle Group

F)
A) Burden Circle Run Challenge

B)
2 Rounds of
15 Sumo Squats
20 Lunges
15 Glute Kickbacks (each foot)
20 Lying Leg Curls
15 Stiff Legged Deadlifts

10 Box Jumps after each exercise
1 Circle Runs between each round

• 4 Sets of:
One-Arm DB Overhead Walking Lunges 20 reps unbroken (10/side)
1:00 rest
Two-Arm KB Russian Swing 20 reps unbroken
1:00 rest
(Utilizza DB e KB il cui peso ti permetta di completare le reps unbroken.)

EMOM 10'
1* Power Snatch 70%

EMOM 10'
2* Snatch Balance
3* Snatch High Pull

3*5 sotts press

A. Warm Up
2k Row
PVC+MOBILITY
B. Forza
DL
5 @40%
5 @50%
5 @60%
5 @65%
5 @70%
MAX REP @75%

B1 - Forza
P. press
4×8

C. – For Reps
AMRAP 1'
Max Rep Power Clean @60% +5-2,5KG
Rest 3'
AMRAP 90"
Max Rep Power Clean @70% +5-2,5KG
Rest 3'
AMRAP 2'
Max Rep Power Clean@80% +5-2,5KG

D. For Time
4 RND
1Km/800m Bike
24 (12+12) S-Arm DB Power Cleans 25/15kg
12HSPU
Rest 2'

E- For Rep
AMRAP 8'

3 Calorie Row
3 Deadlift
6/6, 9/9, 12/12 ecc..

F- Opzionale

Overhead Barbell Hold
3x 1'
Pause GHD Sit-ups
4×15
Pausa in parallelo al pavimento per max secondi

W.UP
MOBILITA' ANCHE (VIDEO NICHOLAS ERBINI PAGINA INSTAGTRAM LUCA/SLY TEAM)
PVC+MOBILITY
AMRAP 7'
10 Hang Power Clean and Jerk EMPTY BB
20 Double Unders
30" Wall Sit
40" CRUNCH

STRENGHT WL
“Touch and Go” Push Jerk
10-8-6-2
ARRIVARE GRADUALMENTE AL 60-65% E PARTIRE CON LA PRIMA SERIE DA 10 E AUMENTARE NELLE SUCCESSIVE

Scoring:

FOR TIME
4 RND
12 empty BB FRONT SQUAT
9 empty BB BOX STEP BACK RACK EMPTY BAR (STEPPARE SUL BOX CON BILANCIERE IN POSIZIONE BACK
Rest 30" TRA I RND

REST 3'

21-15-9
STRICT HSPU
STRICT RING DIP (VEST O SOVRACCARICO)
HRPU (VEST O SOVRACCARICO)

Scoring:

SKILL
15'
Pratica HSW
4X40" HOLLOW POSITION CON DISCO
3X30 HOLLOW ROCK
- LAVORARE A MURO E LIBERO
- A MURO FRONT FACE

Scoring:

WOD
AMRAP 15'
6 Power Clean 75-80kg/40-50kg
9 Lateral Bar Burpees
12 Pull-up

OPZIONALE
EMOM

OGNI 5' PER 4 SET
500MT ROW/RUN/2' (40" ON 20" OFF BURPEES)
100 DU

LAVORO BRACCIA:
6 SET REST 90" TRA I SET
5 HIGH HOLD ALT. CURL CON 10 " DI TENUTA IN CONTRAZIONE+10 DIP

8 REP SINGLE ARM DI CURL X LATO
PER UN TOTALE DI 5 SET
NO REST TRA I LATI
REST 90" TRA I SET

Optional Accessory
STRENGTH

Deadlift 6x2, last set with max reps, but no more than 6!

RPE 4 to 4+

4 x Weighted Chinese Planks (25-55lbs)
0:50's Front
0:50's Back
https://vimeo.com/177465362