Sabato
BB X 3 10-12 zotman curls 10-12 DBS bench press 10+10 alzate lat. Al cavo Wod 4 Intervals, alt A1/A2A1. AMRAP 8200m Run8 Thrusters @ 40/30kg 12 Chest-to-bar pull-ups A2. AMRAP 820/15 (cal) BikeErg/bike 10 Power snatches @ 40/30kg 10 Bar-facing burpees – Rest 2:00 between intervals – / .
Venerdì
Alternate A1/A2A1.Z-press – 3 x 8 @ RPE 8-9 (1-2 RIR), rest 1:00 A2.Supinated barbell row – 3 x 8 @ RPE 8-9 (1-2 RIR), rest 2:00 before A1 For time10-20-30-40-50 (cal) BikeErg/bike 1-2-3-4-5 Rounds of:3 Bar muscle-ups6 Handstand push-ups9 Wall balls @9/6 Time cap. 40:00
Giovedì
A.attivazione clean x 2 3 hip squat clean 5 Front squat 3 press Clean and jerk – 8 x 1-2 @ 70-82.5%, go every 1:30 Paused back squat –3 x 3 @ 72+ (last set 2 RIR), rest 3:00 between sets B) Alternate B1/B2B1. Strict press – 25 @ 80-85% in as few sets as possible, rest 1:00 […]
Mercoledì
Option #1 – Long bike 45 minutes Bike @ base* Option #2 – Mixed For 45 minutes @ base* 4000m BikeErg 2000m Row 1000m jog Zona 2-3
Martedì
Attivazione x 2 12 hypextension 10+10 One leg DL 12 leg Curl al trx Deadlift 3 @ 82-86% + 4 x 3 @ 68-72%, E1:30-2:00 A) 3 IntervalsA1. AMRAP 1515/12 (cal) BikeErg12 KB Deadlift @ see options9 KB Hang clean6 KB Shoulder-to-overhead 15/12 (cal) SkiErg12 Toes-to-rings9 Box jump overs, 24/20″6 Burpees A2. AMRAP 1215/12 (cal) […]
Lunedì
Attivazione snatch Attivazione: 20 good morning+ Press 2x 20″ banded in isometrica + 10 seated bb Press with banded 3 sotts press 3 tall muscle snatch + 3 ohs 3 muscle snatch A) Snatch w/pause @ the knee + Snatch – 8 x 1+1 @ 65-82,5% go every 1:00-1:30 Attivazione front squat 2 sets of: lat.banded a 1/2 […]