Ski/Row 2km, Bike Erg 4km
100 Double Unders
3 x Stairs
Ski/Row 1km, Bike Erg 2km
75 Double Unders
100 Hollow Rocks
Ski/Row 500m, Bike Erg 1km
50 Double Unders
100/75 Push-ups
Ski/Row 250m, Bike Erg 500m
25 Double Unders
100 BW Lunges

• TIME CAP = 35:00
• Easy to moderate effort today

Gymnastics Conditioning

For Time: 
15-12-9-6-3
Strict Ring Dips
GHD Sit-ups
Strict Handstand Push-Ups
GHD Sit-ups

100 Double Unders
10m Handstand walk
80 DU's
10m HS walk
60 DU's
10m HS walk
40 DU's
10m HS walk
20 DU's
10m HS walk

(Time cap: 12min.)

Workout

A,
Week 2

Block Clean & Jerk : 3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

B,
3 rounds for time of:
20 Dumbbell Snatches @32/22,5kg
10 Back Squats 102k/70kg (from rack)

Goal: sub 12 mins

C,
3 rounds for quality of:
10 Ring Walk Outs
10 Seated Barbell Good Mornings, pick load
20 Russian Twists, pick load

Rest as needed between rounds.

E90S for 15min
1: weighted pull up, Build up to 3rm in 5 sets
2: Banded Nordic hamstring curls x6-8
+
3 rounds
60sec Row for cal
30sec rest
60sec Kb swing
30sec rest
60sec DB Renegade row
30sec rest

GIOVEDI
A

A.Warm Up
Row 400m
poi
3 Rnd
20 DU
20" Lunge Hold Left Side
20" Lunge Hold Right Side
POI
BIKE 1000MT

B. Forza
OGNI 2' PER 14'
4 FRONT SQUAT CON PAUSA DI 3"

C . For Time
150/90 Calorie AAB
OGNI 2' 2 ROPE CLIMB

D. Conditioning – For REP
AMRAP 5:00 x 4
100MT Empty Sled Push
15 Power Snatch 60-45KG
150 DU
Rest 2'

E. For Time

EMOM OGNI 2' PER 12'
10 Touch and Go Alt. DB Snatch
A OGNI GIRO AUMENTARE IL NUMER DELLE REP

7a. Optional Acc.
l-sit
3×30-30"
Bear Hug Hinge Squats
4×15
Single Arm DB Press
5×20

EMOM 15:
1.min HS Walk 2-10m
2.min 8 thruster, rest of time burpee
3.min rest

WU
FLOW1

TABATA
Burpee
Swing
Air Squat
Sit Up

DRY RUN
6-4-2
Up Down
Swing

WU
WU 3 lihasten aktivointi

8min
8-10 air squat
8-10 push press DB/KB
6 Burpee

dry run 4rds
3 thruster
8 object over jump