LU-
NEDI
A
5' DU (cercare max rep unbroken)
PVC+MOBILITY

Run 200mt/Row 250mt
10mt Bear Crawl
20 Air Squats
30 Jumping jacks
20 Hollow Rock
10 Superman

B

A.
Ogni 3' per 15' (5 set):
2 Clean + 2 Front Squat + 2 Jerk

I primi 3 set = 1 rep @ 65-70% di 1RM Clean & Jerk
i set rimanenti = 1 rep @ 75-80% di 1RM Clean & Jerk

C.
Ogni 2' per 15' (5 set):
Clean & Jerk x 1-2 rep @ 85% of 1-RM Clean & Jerk

D.
Ogni 2' per 14' (7 set):
Front Squat

set 1-3 = 3 rep @ 70%
se4-5 = 3 rep @ 75%
Sets 6-7 = 2 rep @ 80%

E.
Ogni 2' per 16' (8 set):
1) 4 Power Clean + 10 Back Squat
2) 20 DU + 10 C2B

F.
AMRAP 12'
12 Pistol Squat
10 DB (5+5) Push Press 20/15kg
8 ring dip

A.

PVC+MOBILITY
3 Rnd
20 Barbell Good Morning
20 Barbell Front Rack Lunge Step
Run 400mt/100DU/200SU

B.
Forza
EMOM Ogni minuto per 24'
1) 6-8 Power Clean
2) 6-8 p. jerk
3) 45" toe to touch

C.

AMRAP 25'
20 Burpees
40 Jumping Lunges
20 HRPU / 10 HSPU
40 Overhead Squat

D.
Ogni 3' per 12' 4SET
MAX REP STRICT PULL-UP
Quando non riesco più max rep Bent Row

E.
Rnd 1-3
3×1' Plank
4×15 V Ups
5×1' Wall Sits

1 minute per side

3 rounds

7 x kippi
7 x hyppy MU
7 x lantionnosto lattialla
10 sek pito dipin ala-asennossa
10 sek pito dipin yläasennossa

10 min (voi olla myös EMOM) Ring MU
10 min (voi olla myös EMOM) Bar MU

3 x
2-5 tiukka C2B
2 lisäpainoleuanveto
2 leveällä otteella leuanveto
2 L-sit leuanveto

WOD
7 rounds
15 boxjumps
3 ropeclimbs

Easy 10-20min Row/Airbike/Running

RPE 2-3

snacth + clean & jerk technique:

3 x 1 hip snatch + 1 hang snatch, 65-75%
3 x 1 hang snatch + 1 snatch, 65-75 %

3 x 2 clean + 2 jerk (65-75 %)

Alkulämmittely ja mobility

Taito: Työntö saksiin

Wod: 10min Amrap parin kanssa tai tiimissä
100m soutu
5 burpee

Loppuvenyttelyt

WOD

10 rounds for time of:

15 Burpees

15 M / 10 W Calories Assault Bike

15 Wall Ball

A.
20 PVC Pass throughs
Poi
4 Rnd
Run 100m/100DU/200SU
10 Slow Air Squat
10 Empty Bar Push Press
10 sit-up+carico (Disco, KB, zaino zavorrato)

B.
Back Squat
4×12-15

C.
For Time
con vest o zaino zavorrato
30 Burpee Box Jump
10 pull-up (20 TRX)
25 Burpee Box Jump Overs
10 pull-up (20 TRX)
20 Burpee Box Jump Over
10 pull-up (20 TRX)
15 Burpee Box Jump Over
10 pull-up (20 TRX)
10 Burpee Box Jump Over
10 pull-up (20 TRX)

D.
For Rep
5 Set x max rep Deficit HSPU/pike push up
rest 1' tra i set

E.
3 RND
3×15 HRPU (Pausa 3" in posizione distesa)

4x20 l-seated kb/db press

4x30" L-Sit Hold (usando due sedie)

5 sets:

10 Tempo Squat press outs @ 3211 https://vimeo.com/155587996

50ft (25 forwards + 25 backwards) stiff legged bear crawl with a band around your wrists

50ft (25 forwards + 25 backwards) side steps with a band around your knees