1) tk 6x3x75%, 3+ x 75%
2) Bar MU 4x4
3) WOD
4) veny

A

2x 400MT RUN
REST 60"
3 RND
5x/leg Box step-up
15 R. SWING
10 S. walk
10 Goblet Squat con rotazione
10 v-up

B

AMRAP 10'
6 RING DIP
12 Overhead Walking Lunges BB 45/25-30KG

C

EMOM OGNI 2' PER 8 SET 16'
Squat clean

Set 1 = 5 rep @ 55%
Set 2 = 4 rep @ 65%
Sets 3-4 = 4 rep @ 70%
Sets 5-6 = 3 rep @ 75%
Sets 7-8 = 3 rep @ 85%

D

wod endurance classi

AMRAP TEAM WOD 40'
40 DL
40 Cal. ROW
30 C2B
30 A. SWING
20 DB C&J ONE ARM
200 DU
30 OHS
30 burpees over bb
4 rope climb
400mt Run s.

160 min
WU 15 min
1.WL
A. Push press + Jerk
- Heavy 1+3 for the day

2.Gymnastics priming
Toes to bar
Pull up/Chest to bar

3.Metcon
A. 0:00-10:00
21-15-9:
Toes to bar
Burpee
Time: 6.06

B. 10:00-15:00
75 Wall balls
Max effort Chest to bar > butterfly pull up
Reps: 9

15:00- 20:00
Rest

C. 20:00 -->
300 m Ski
450 m Row
850 m Bike
Time: 5.09

4.Strength/Accessory
From Tuesday
A. 5 sets:
- Barbell Good morning x 8 (RiR 2) - 35 35 35 35 35 kg
- Pallof press 10+10
- Rest 60 s. between sets-

B. 3 sets:
- 8+8 Bulgarian split squat w/barbell - 35 35 35 kg
- 5 band assisted GHD hamstrings
- 12 hip thrust w/band

Basic Endurance 60 minutes

Row 1000/900m
1 RDS Unbroken TnG D.T @ Moderate (12 deadlift, 9 Hang power Clean, 6 Push jerk)
12 Dumbbell Bench Press
10 L-Sit Ups

• 3 Sets of:
GHD Sit Ups 15 reps unbroken (tempo 3030 = 0:03 eccentrica, 0:03 concentrica)
Scala eventualmente le reps per poterle fare unbroken
Rest as need each sets

Row 500 meters
Body weight Bench press, 30 reps
Row 1000 meters
Body weight Bench press, 20 reps
Row 2000 meters
Body weight Bench press, 10 reps

AM: 50 min
A. WU for 15 min
B. Running intervals
5 x 300 m @ 68 s. pace
- 200 m walk rest between sets - 1.50
66 67 65 66 65 s.
- Rest 3-4 min -
7 x 200 m @ 45 s. pace
- 100 m walk rest between sets - 1.00
44 44 44 43 44 42 42 s.
C. Cool down: 5 min walk

PM: 120 min
WU 15 min
1.GS
A. MU 60 min
- Skill drills
- MU 3 x 1 + 7 x 2
- Total of 17 MU

B. MU strength - not done

2.Strength
A. Back squat 5 x 5+ @ 85%
- Rest as needed-
- Last set 7 reps

B. 5 sets: - not done
- Barbell Good morning x 8 (RiR 2)
- Pallof press x 10+10
- Rest 60 s. between sets-

140 min
*1.Warm up & preparation for KK qualification 201*9
- Row + mob.
- Movement prep: MU, TTB, CTB, HSPU, snatch, cluster
- Conditioning prep

2.KK qualification
A. 8 min AMRAP:
15 cal row
20 TTB
15 cal row
15 CTB
15 cal row
7 MU
Result: 1 MU / 81 reps (Tiebrake in CTB 4:43)

B. 8.00-13.00: Find max weight in snatch + hang snatch 1+2
Result: 41 43 45.5 kg
Tiebrake 12.59 (done as power snatches)

C. FT, in 15.00-25.00:
80 DU
30 DL 50 kg
10 HSPU
80 DU
20 FS 50 kg
10 HSPU
80 DU
10 cluster 50 kg
10 HSPU
Result: 62 DU in round 3 / 25.38

3.GS
A. MU for 20 min
- 8 x 1 reps

B. MU strength
- False grip Top of Ring pull up hold
Accumulate 60-90 s. in 5-10 s. intervals - 6 x 10 s.
- Ring Bottom of dip hold
Accumulate 60-90 s. in 10-15 s. intervals - 6 x 10 s.

WEIGHTLIFTING

4 rounds, rest as needed

2 Push Press + 3 Push Jerk + 4 Split Jerk

Find heavy of the day, RPE 4-5

Leikitään ja lämmitellään

Tehdään erilaisia kyykkyjä

Tabata 20x20/10
1) kyykky (staattinen)
2) vuorikiipeilijä
3) rapukävely
4) burpee

loppuvenyttelyt