3 rounds:
10 Goblet squat
10 Box step up

EMOM 6
1. 8-12 bulgarian split squat (right)
2. 8-12 bulgarian split squat (left)

Lat Smash
youtu.be/LCEyEuMxhkI
MOBILITA' SPALLA NICOLAS ERBINI (VIDEO PAGINA INSTAGRAM SLY TEAM)

4 RND
10 Calorie ROW/30 DU
10 Single Leg KB Deadlift
10 Push-Ups
20 R. TWIST

STRENGHT PL
Deficit Deadlift
USARE UNO RIALZO SOTTO I PIEDI
10×3 @65%
REST 90"

WOD
CON VEST O ZAINO

AMRAP 10'
20 CAL ROW / 15 DOWN & UP
40 Air Squat
20 C2B

SKILL
SNATCH PULL COMPLEX

OGNI 2' X 5 SET

1 PAUSING SNATCH DEADLIFT
1 HIGH HANG SNATCH PULL (ALTEZZA ANCHE)
1 HANG SNATCH PULL (GINOCCHIA)
1 SNATCH PULL (DA TERRA)

CARICO

1 SET ) 50% @ 1RM SNATCH
2 SET ) 55% @ 1RM SNATCH
3 SET ) 60% @ 1RM SNATCH
4 SET ) 65% @ 1RM SNATCH
5 SET ) 70% @ 1RM SNATCH

WOD
PORTA A TERMINE IL NUMERO DI RIPETIZIONI INDICATE
LAVORANDO PER 3' E RIPOSANDO 2'
NEI 2' DI LAVORO DEVI SPINGERE IL PIU' POSSIBILE
PUOI ALTERNARE GLI ESERCIZI A TUO PIACIMENTO SCEGLIENDO LA TUA STRATEGIA O LA TUA LOGICA. IL TOTALE DEVE TORNARE.

3' On / 2' Off
200 DU
30 Devil Press
35 BMU/RING
40 W. BALL
35 SQUAT SNATCH (40-50KG/25-35KG)
30 Burpee Box Jump Over
20 HSPU

OPTIONAL
3×10 Back Rack Split Squat 5 per lato
4×16 L-seated db press (8+8)
4 set 1 kb snatch (1 press /2/3/4+3 kb p.jerk) one arm
5x20 sit-up +plates

Front squat

10-8-6-4

E3MOM / 1-3rep in tank

Warm-Up (3 minutes):
Shoulder Stretch (30 seconds)
Russian Twist (30 seconds)
Toe Touches (30 seconds)
Side Reach Stretch (30 seconds)
Jumping Jacks (30 seconds)
Butt Kicks (30 seconds)
1 minute rest

*Set 1 (x2): *
Hip lifts (45 seconds)
15 seconds rest
Criss Cross Bicycle (45 seconds)
15 seconds rest
Windshield Wipers (45 seconds)
15 seconds rest
Plank (45 seconds)
15 seconds rest
Leg Drops (45 seconds)
15 seconds rest
Knee Tuck Lift - Left leg (45 seconds)
15 seconds rest
Knee Tuck Lift - Right leg (45 seconds)
15 seconds rest
Leg Scissors (45 seconds)
15 seconds rest

Set 2 (x2):
Flutter Kicks (45 seconds)
15 seconds rest
Side Plank - Left (45 seconds)
15 seconds rest
Side Plank - Right (45 seconds)
15 seconds rest
Lying Down Heel Touch (45 seconds)
15 seconds rest
Knee over leg raise - Left (45 seconds)
15 seconds rest
Knee over leg raise - Right (45 seconds)
15 seconds rest
Spiderman Plank (45 seconds)
15 seconds rest
Donkey Kick (alternate legs) (45 seconds)
15 seconds rest
END OF SET 2 - 1.5 minute rest

Cool-down (3 minutes):
Child Pose (30 seconds)
Downward dog (30 seconds)
Butterfly Sit (30 seconds)
Toe Touch Hold (30 seconds)
Reclined Body Twist (30 seconds)
Quad Stretch (30 seconds)

Note: Make sure to drink water halfway through each set.

24min amrap
8 Deadlifts or Double Kettlebell Deadlifts
16 TTB
24 Walking Lunges with DB/KB Farmer’s Carry
32 Push-Ups

2 Rounds of

3/side Box pike or tuck handstand position with single-leg extensions (pause for 5-seconds)
5 Single arm elevation leans in the box pike handstand position (2-second hold each arm)
0:20-0:30 Wall facing flutters
10 to 20 Handstand shoulder taps

(Rest as needed b/t exercises)

– Rest 1:00 between rounds –

Kyykky 6x3x80%

Penkki 4x80%

Maastaveto 2x90%

EILINEN / PK-LENKKI, PYÖRÄILY, KÄVELY, UINTI, JNE.. + KEHONHUOLTO

3 rounds:
12-16 box step down (6-8/leg)
10 squat with plate
-rest 1 min -

3 rounds:
10 glute bridge
10 steps overhead lunges
-rest 1 min-

EMOM for 4 rounds
1. Alternating DB snatch
2. Reverse hyper on box
3. Plank hold
4. Rest