BMU

Warm up:
classis gym
5,5,5 push up
3-3 pull up (hollow)
CORE

Bar hollow 2x10"
bar arch 2x10 "
bar pike 2x15"
Bar hollow&arch 2x10
bar push up 2x5
BMU with bend to floor
Pull up 2x3 with hands roll
bar MU with box 2x5
BMU with box one leg
bar Mu up with bend

WOD: 3 pull up 3 push up 3 box BM (9min EMOM)

A,
Single Leg Romanian Deadlift 5-5-5-5-5

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

B,
2 rounds for max reps of:
max rep Barbell Movements, 43/30kg, 5 mins
max rep Bike Calories, 3 mins
Rest 2 mins

Constant Movement with a 43/30kg barbell. You can choose any movement you want, any variation but the bar can not rest on the floor or at the hang, shoulders, or overhead for any more than :03 seconds. Get creative and have fun with this. You can make up your own complex beforehand or choose your own adventure as you go.

C,
3 rounds for quality of:
5 ATYTs
5 L/5 R Side Plank + External Rotations, pick load
Plank-up, 20 secs

Each for time:
Run 1000 m
Run 900 m
Run 800 m
Run 700 m
Run 600 m
Run 500 m
Run 400 m
Run 300 m
Run 200 m
Run 100 m

Rest 1 min between efforts.

Athlete Instructions
Athlete Notes
The aim is to have your effort increase slightly as the distance decreases. You can complete the same workout on any Concept 2 machine. Just double the distance on the Bike Erg.

3 x AMRAP 5:
20 DU
10 Alt. DB snatch 22,5/15kg
10 V-ups

Rest 5min btw amraps.

---

For time:

800m Run
30 Burpees
400m Run

---

WARM-UP:

10-8-6-4-2
Burpees
200m Run (increasing speed)

then,

1-2 rounds

1min per side Half kneeling hamstring stretch
1min per side Chest stretch

---

Legless Afternoon 2
Chipper:
30 cal row
30 deadlift (42,5 kg/ 30 kg)
30 bar over burpee
30 front squat (42,5 kg/ 30 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 thruster (42,5 kg/ 30 kg)
30 overhead stepping lunge (22,5 kg/ 15 kg)
30 dumbbell snatch (22,5 kg/ 15 kg)
30 box over dumbbell step (22,5 kg/ 15 kg)
30 front squat (42,5 kg/ 30 kg)
30 bar over burpee
30 deadlift (42,5 kg/ 30 kg)
30 cal row

Time cap 40 minute

Th reg. + shoulder mobility

5 rnds for quality
10/10 m one arm waiter walk w. plate
6 splayed seat Thoracic extension w. WB (bear hug)
5/5 figure 8s w. WB

superset, 3 rnds
8/8 banded dead bug
10 banded glute bridge

10min emom Kipping practice
Odd:
Novice: Beat kip/kip swing x10

Intermediate: hip 2 bar pull up x5

Advanced: bar MU x1-3

Even:
Novice: Blocked push ups x5-10
Intermediate: russian push ups x5-10
Advanced: russian dips x5-10
+
Every 90sec for 18min
1: strict pull ups sub max
2: 40m Gun walk
3: push ups sub max
4: 60sec straight arm plank hold

5-5-5-5-5-5 of:
BB Back Squats
5 @ 8 RPE
70% 1RM 5 reps
75% 1RM 5 reps
75-80% 1RM 5 reps
85% of 5 @ 8 RPE 5-5-5 reps (33X1 tempo = 3 sec eccentrica, 3 sec pausa in basso, X concentrica
esplosiva, 1 sec di pausa in alto)

3 RFT:
10 deadlift 100/70kg
400m Run