4 x tabata
1) v- up/ sit up
2) split jump
3) plank
4) up&down

5 x 5

Deadlift 5x5

Amrap 8
3-6-9-12-15-18
DB deadlift
Ringrow
Push-ups

45 min AMRAP
50 cal/ 40 cal row
45 Kettlebell swing (30 kg/ 20 kg)
40 Dumbbell snatch (22,g/ 15 kg)
35 Deadlift (50 kg/ 30 kg)
30 Sit up
25 Front squat (50 kg/ 30 kg)
20 Bar over burpee
15 Thruster (50 kg/ 30 kg)
10 pull up
5 Wall climb
Then..
50 cal/ 40 cal row
And so on..

Tee jotain kevyttä ja mielekästä = kroppa ja mieli palautuu treeneistä ja arjen kiireistä :)

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:

Warm up(10)
100m run
10 high knees
10 jax
10 plank taps
10 big arm circles
10 cross body crunch
10 push ups
100m run

WRK(15)
WRK for 15:00 mins
30 squats
30 push ups
30 leg extension to hip raise
30 plank taps
30 reverse lunge
400m run

Finisher
50 cross crunch
1:00 hamstring stretch

150 min
Warm up 20 min
1.HSW
- 25 m.

2.BMU
- 8 reps

3.BFLY + BCTB
- Bfly 40 reps
- KCTB
- BCTB

4.Clean pull + Clean + Hang clean
1+1+1 up to 75% effort

5.Aerobic work
For consistency:
15 min easy erg
-then-
3 rounds:
6+6 Single arm KB Thruster (light) - 16 kg
6+6 Bird dog (3 s. hold on last rep)
10+10 Side plank rotations
-then-
15 min easy erg

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