• 15 Min AMRAP of:
BB Overhead Squats 15 reps
GHD Sit Ups 15 reps
Double Unders 75 reps
BB Load = 60/40Kg oppure un carico con cui riesci a completare sempre 15 reps in massimo 3 sets

Wod
stacking
/During a stacked workout, you perform the first exercise in the set for 30 seconds, then rest for 30 seconds. Then, you add the second exercise (for 1 minute of work), then the third (for 90 seconds of work) etc.
Do the segments in reverse to return to start./

1. Deadlift
2. Am Swing
3. Goblet squat
4. Burpee
5. Push-up
6. Jumping Lunges

Core
Goblet Wall Sit Tabata (8rounds)

400m run, 25/20 cal bike or 500m row

Then 3 rounds
10 Seated DB press
10 sit ups
10 push ups

W.UP
MOBILITY
ANCA+SCHIENA (N. erbini)
pvc
3rnd
400mt run (2' J.ROPE)
10 hrpu
10 Air Squat

STRENGHT WL
FRONT SQUAT
OGNI MINUTO PER 5'
Set 1 – 2 reps @ 60%
Set 2 – 2 reps @ 65%
Set 3 – 2 reps @ 70%
Set 4 – 1 rep @ 75%
Set 5 – 1 rep @ 80%

OGNI 2' PER 10' 5 SET
Front Squat+PARTENDO DA SQUAT CLEAN
(1 SQUAT CLEAN+ 1 FRONT SQUAT)
Set 6 – 85% x 1 rep
Set 7 – 85-90% x 1 rep
Set 8,9,10 – 90+% x 1 rep
LA PERCENTUALE E' LEGATA ALLO SQUAT CLEAN

WOD EMOM
OGNI 4' PER 20' 5 SET
100 DU
8-10 BMU/ 6-8 RING MU/15 PULL-UP
MAX REP HSPU

Scoring:

SKILL
TTB
8-10 RND
7-9 TTB Unbroken

Scoring:

WOD2 - INTERVALLO
AMRAP 2' x 4 set
15 Sit Up+PLATES
10 Burpee Box Jump Over
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

EILINEN

TAI

Juoksu-kävelyharjoitus:
- juostaan 1 min + kävellään 2 min
- toistetaan 10 x
- kokonaiskesto 30 min

TAI
- 30 min palauttava hölkkä sekä venyttelyt

AMRAP 16' OF:
9 STRICT PULL UP
15 DOUBLE DB PUSH PRESS 2×22.5/15
21 AIR SQUAT
27 DU OR 60 SU

W.UP
Floss Hips
youtu.be/pNey4w1k2yk

choulder to floor strectch

Poi
4 Rnd
30" Free-Standing HS Hold
10 Back Rack Jump Squat
10 Behind the neck press
youtu.be/CTNUIiguyqQ
CARICO LEGGERO

Scoring:

Strenght WL
W.UP
Pausa 3" Hang Squat Snatch
5 × 3
Poi
Hang Squat Snatch senza pausa
7 × 2 @ 70-80% del tuo 1RM snatch

Scoring:

Strenght PL
Back Squat

8 Tempo Pausa Squat 3" @ 35% 1RM
6 Tempo Down Fast Up @ 55% 1RM
POI
AMRAP @ 70% 1RM IN 6' MAX REP

Scoring:

WOD
AMRAP 3'x 4
10 Power Snatch 40/30kg
20 W. BALL
Rest 2'
Continua da dove avevi interrotto ogni AMRAP.

Scoring:

SKILL
For Time
2 RND
10-9-8-7-6-5-4-3-2-1 Unbroken TTB
OGNI SET COMPLETATO
90" HSW (PROVA LIBERO O A MURO FRONT WALL LATERALMENTE)

Scoring:

WOD 2
AMRAP 16'
10 DU/5 CAL ROW
2 DB Box STEP OVER
1 PULL-UP STRICT
INCREMENTARE LE REP A GIRO CON QUESTA SEQUENZA:
DU 15,20,25,30,35......
ROW 5,10,15,20,25
BOX STEP: 2,4,6,8,10...
PULL-UP:1,2,3,4,5,6....

Scoring:

OPZIONALE
TARGET: LEGS
A
4 RND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT
1) Reverse Alternating Barbell Lunge 10-12 per leg Medium Plus

2) 3 Standing Calf Raise 15 Bodyweight

TARGET: UPPER CHEST
B)
3-4 ND
Rest 1-3 Minutes Between Rounds
REPS WEIGHT

1)Single, Single, Double Incline
Dumbbell Chest Press 6 Complete Cycles Heavy

2) Close Grip Incline Bench Push-up 15 Bodyweight

Varied intervals for total 4 sets:
A. 750/600 m row or ski or 1500/1200 m bike
B. 10 renegade rows
C. 15 KB goblet squats 24/16 kg
D. 16 alternating DB hang power snatches 15/10 kg
2 min rest

Change the order of movements for every round.

5 x 5 maastaveto, AHAP

24 min time:

31 2xdb clean

4 rounds:
12 db snatch
12 db lunge
12 db push press

31 2xdb squat

Rest of 24 min time max distance run.
Result is metres of running.