Alapozó
Warm up:
Classic gym
Round 2
30" jumping jack
15" rest
30" squat
15" rest
30" push up
15" rest
30" burpee
15" rest

Core skill 10'
Zoo walk 15'

10' pull up and push up
5' slider
5' streching

"Snatch heavy single in 10 minutes.
Sitten
3 x 1 @78%

Clean and jerk heavy single in 10 minutes.
Sitten
3 x 1 @78%

Strength (load)

Front squat heavy single in 10 minutes.
Sitten
3 x 3 @84-88%"

RestDay

For time:
1 Round
10 Pull up
20 Clean and Jerk (42,5 kg/ 30 kg)
30 Push up
40 Thruster (42,5 kg/ 30 kg)
50 Sit up
60 Deadlift (42,5 kg/ 30 kg)
70 Cal/ 50 cal row
80 Row over burpee
90 Dumbbell snatch (22,5 kg/ 15 kg)
100 Wall ball (9 kg/ 6 kg)

Time cap 40 minute

*Every other starts pull ups and other wall balls, cos Korona.

Giornata di REST ATTIVO!!
A.
5' bike
PVC+MOBILITY

POI

Ogni minuto per 9' (3 sets) :
1' – Press to Handstand Progression: Plate Drill x 5 rep

(CONTRO IL MURO) GUARDARE LA PRIMA PARTE
2' – HSPU x 10 rep
3' – Ring Dip x 10 rep

poi

3 rnd:
Push-Up con Deficit x 10 rep
Dip su Box x 20 rep
Headstand hold x 30"
Rest 1' ogni rnd

B.
ogni 3' per 15' (5 sets):
4 Front Squat + 2 p. Jerk
20 GHD
Sets 1-3 = @ 70% 1-RM Clean & Jerk
Sets 4-5 = @ 75% 1-RM Clean & Jerk

C.
For time:
100/70 Calorie Row
80 Wall Ball
60 TTB
40 one Arm DB Push-Press (cambiare lato ogni 5 rep)
20 Alt. DB Snatch

D.
Ogni minuto per 12' (4 sets) di:
1' – V-Up x 30"
2' – Hollow Rock Hold x 30"
3' – Russian Twists x 30"

A.
2' Glute Bridge
2' Air squat
PVC+MOBILITY
3 Rnd
8 Hang Clean Thrusters (PARTENZA DA HANG E NON DA TERRA)
24DU

B.
7'
40" ON
20" OFF
POWER CLEAN MAX REP (CARICO MEDIO)

C.
AMRAP 20'
28 M. CLIMB
21 HSPU (PIKE PUSH UP)
14 A. SWING

D. For Time
4 Rnd
10 squat clean
20 w. lunges BB front rack
Rest 2'

E.
12 Rnd
7 TTB
17 toe to touch

F.
3×10 Hip Extensions

5×20 Banded Strict Pull Up (se non avete l'elastico tenete 6-8 strict pull-up)

Pidä kokonaan lepi.

2x 2+2+2+2 @light
2x 2+2+2+2 @ add 1-2kg

Keep it light and technique first

• 2-3min. Row/Bike

• 2x
  8 squat
  8 Ring Row
  8 Push up

• Mobility...

2x
4-6 cal Bike / Row
4-6 C2B
4-6 Thruster

A,
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]
1x [ 1 Clean Pull + 1 Hang Clean + 1 Split Jerk ]

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

B,
Teams of 2 - For time:
50 Echo Bike Calories
40 No Push-up Burpees
40 Echo Bike Calories
35 No Push-up Burpees
30 Echo Bike Calories
25 No Push-up Burpees
20 Echo Bike Calories
17 No Push-up Burpees
10 Echo Bike Calories
8 No Push-up Burpees

Complete in teams of 2.

One person is on the bike while the other is completing the no push up burpee. Switch when both have completed the work.

TIme Cap: 22 mins

C,
3 rounds for quality of:
Banded Lateral Walk, L 7,5m/R 7,5m
Banded Walk 7,5m
Banded Backwards Walk 7,5m
50 Seated Band Leg Curls