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’
- 4 Deadlift 75%
- 4 Pull-up
- 8 Deadlift 60%
- 8 Chine-up
4 ROUNDS FOR TIME:
4 Front Squat 70%
rest 90” every Rounds
30” ON - 30” OFF x 3 SET
- Plank
- GHD Hollow Hold
- 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