Warm up
2rds
100m run
20 mountain climbers
10 single leg deadlift-no weight
20 bicycles
10 squat jumps

WRK(20)
WRK 4:00 REST 1:00 x4
25 kettlebell swings
100m run
20 v-ups
100m run
15 burpees

Finisher
50 round the world
1:00 hamstring stretch

Harjoitellaan

-ilmakyykky
-gobletkyykky
-rengassoutu

Backsquats 5-5-3-3-1

8 rounds

5 pull ups
5 m heavy DB front rack lunge

30min Amrap
500m row
1000m bike
500m ski
1000m bike

2 rounds + 500m row

PARTE A

Warm up
Clean warm up
Then 3 round
30” Wall Sit
20 box step over
10 mt duck walk

PARTE B

Front squat :
2 set
5 20" 4 20" 3 20" 2 20" 1 rest 3' 77%

Strict c2b ( poi scalare a pull-up con sovraccarico, poi pull-up) :
Per 10' ogni 20" una rep

PARTE C

C1

Run

3x 400mt slow

 400mt medium

 400mt fast

Rest 3’

C2

14’ EMOM

6 Double Db Thrusters 20/15kg

8 Handstand Push Up

PARTE D
Wod a team
TC: 40'
4RND
10 GTO S. 50/35KG
20 HSPU S,
30 PULL-UP
40 CAL. SKI ERG
REST 5'
4 RND
800 MT ROW
40 DL BW
30 W. BALL
20 ALT. DB SNATCH

120 min
Warm up for 10 min

1.Clean pull + low hang clean
1+1 for The Day

2.Gymnastics
EMOM16
1) Legless rope climb - 8 x 1
2) HS walking - to wall 8 x 2+2 m

3.Metcon
20 min Amrap:
15 Power cleans 42.5/30
15 Chest to bar - butterfly pull up
50 DU
15 Push ups
20/15 cal Run
Result: 3 rounds + 30 reps

4.Core
EMOM7: abs

Warm Up

Strength
A) Emom: 10 min ascending each
Push: 1-2-3-4-5-6-7-8-9-10
Chest: Bench Press
Tricep: Ring Dip
Shoulder: Push Press

B)
3 Rounds of:
10 Push Press
20 Box Jumps
30 Toes to Bar

Metcon

6 min Amrap
10 Star jumps
10 Burpees
100 meter run
Pause at 3 min for 30 v-situps

6 min Amrap
10 Box jumps
10 Jumping Pull Ups
100-meter run
Pause at 3 min for 30 leg raises

3 rounds
10/8 cal bike or row or 200m run
10 lightweight wallballs
10 passthroughs

WOD
150 rounds
1 burpee
1 Wallballs 20/14

*must complete full burpee before picking up Wallball

*30:00 time cap

Warm up(8)
2rds
10 supermans
10 jax
10 heels to rear

Mobility(2)
1:00 min bf stretch

Fittrain(16)
:25 on :35 off x4
jump rope
plank taps
squat hold
renegade row

Opt(12)
1000m row
800m run or sandbag carry

Finisher
30 w-raise
50 temp tantrums
1:00 min samson