SPORT SPECIFIC STRENGTH + WORK CAPACITY. 1

4 ROUNDS FOR TIME:

2’:30” Bike erg o echo RPE 5/6

5  Back Squat 70%

5/5 Pistols con KB 8/16 kg   (Box o Bench)

4 ROUNDS FOR TIME:

2’:30” Sky RPE 5/6

5 Bench Press 70%

10 Dip (Bench o Parallete)

AMRAP 18’

12 Burpees

10 Thruster 25/40 kg

8 Shuttel Run (6m+6m)

60 Jump Rope o 60 JJ oppure 60 Double Under

STRENGTH + MIDLINE + WORK CAPACITY. 2

EMOM 12’ 

  1. 4  Deadlift 75%
  2. 4 Pull-up
  3. 8 Deadlift 60%
  4. 8  Chine-up

4 ROUNDS FOR TIME:

4 Front Squat 70%
rest 90” every Rounds

30” ON - 30” OFF x 3 SET

  1. Plank
  2. GHD Hollow Hold
  3. Knee to Chest Hold con 1 DB tra i piedi

4 ROUNDS FOR TIME:

20 Box Jump

5 Power Clean 30/50kg

15 Toes to Ring o Leg Raisas

10 Alt. 1DB Devil Press 12.5/17.5

5 Squat Clean 30/50kg

WEIGHTLIFTING + WORK CAPACITY. 3

EVERY 1’ x 12 SET 

1 Power Snatch + 1 Hang Power Snatch

Il carico in questo lavoro è soggettivo, siate consapevoli di ciò che fate e caricate a seconda dei vostri feedback. Curate la tecnica essendo un movimento complesso. Alla fine di questi 12’ prendetevene altri 8’ per provare questo COMPLEX. 

1 Squat Snatch + 1 Hang Squat Snatch

8 ROUNDS FOR TIME:

5 Squat con KB 16/24kg

10/10 Snatch 12.5/17.5 kg

15 WB

20 Push-up