ROMANIAN DEADLIFT
6 x 8
ROMANINAN DEADLIFT
4 x 6+6
BULGARIAN SQUAT
6 x 12/side
1 cluster
2 burpee over the bar
3 V sit up
2 burpee
3 V sit up
4 air squat
TABATA 1
plate front pull
rest 2′
TABATA 2
plate russian twist
rest 2′
TABATA 3
push up alt. sit up
TABATA 1
russian swing
rest 2′
TABATA 2
KB/DB russian twist
rest 2′
TABATA 3
push up alt. sit up
TABATA 1
grasshopper
rest 2′
TABATA 2
russian twist
rest 2′
TABATA 3
push up alt. sit up
20 deadlift
20 tuck sit up
15 front squat
15 V- sit up
10 power snatch
10 hollow rock
20 american swing
20 tuck sit up
15 goblet squat
15 V- sit up
10 devil press (5+5)
10 hollow rock
20 inverted mountain climb
20 tuck sit up
15 lunges
15 V- sit up
15 reverse lunges
10 hollow rock
20″ hollow rock
10+10 one leg V-sit up (no alternate)
15″ hollow hold position
20 sit up
90″ REST
50 du/100 su
40 hand stand shoulder taps
30 shoulder to over head (wall ball)
20 burpee over the bar (box jump over)
10 thruster
REST 4′
10 thruster
20 burpee over the bar (box jump over)
30 shoulder to over head (wall ball)
40 hand stand shoulder taps
50 du/100 su
50 du/100 su
40 hand stand shoulder taps
30 shoulder to over head (both hands)
20 burpee over the DB/KB
10 thruster (both hands)
REST 4′
10 thruster (both hands)
20 burpee over the DB/KB
30 shoulder to over head (both hands)
40 hand stand over head taps
50 du/100 su
50 du/100 su
40 hand stand shoulder taps
30 jump squat
20 burpee
10 jump roll up
REST 4′
10 jump roll up
20 burpee
30 jump squat
40 hand stand taps
50 du/100 su
6 ROUNDS
3 hang power snatch
+
1 hang squat snatch
rest 90″
8 ROUNDS/SIDE
3 hang squat clean&press
rest 90″
TABTA alternate
plank side rise + twist
deadlift
hang power clean
push jerk
burpee over the bar (box jump over)
deadlift
hang power clean
push jerk
burpee over the KB/DB (box jump over)
FLOW hang power clean and push jerl is right+left (21+21/15+15/9+9)
air squat (x2)
pull up (table row)
strict hand stand push up
burpee
from 0′ to 6′
3 burpee
3 thruster
every minute add 1 rep at thruster
2′ REST
from 8′ to 14′
16 speed rope
5 deadlfit
every minute add 1 rep at deadlift
2′ REST
from 16′ to 22′
20 mountain climb
3 hang power clean
every minute add 1 rep at power clean
2′ REST
from 24′ to 30′
4 hang power snatch
3 hand stand push up
evry minute add 1 rep at power snatch
from 0′ to 6′
3 burpee
3 thruster (3 it’s total rep and not for arm)
every round add 1 rep of thruster
2′ REST
from 8′ to 14′
16 speed rope (jumping jack)
5 deadlift
every minute add 1 rep at deadlift
2′ REST
from 16′ to 22′
20 mountain climb
3 clean
every minute add 1 rep at kb/db clean
2′ REST
from 24′ to 30′
3 hand stand push up
3 olympic snatch
every minute add 1 rep at olympic snatch
from 0′ to 6′
3 burpee
4 jump squat
every minut add 2 reps at jump squat
2′ REST
from 8′ to 14′
16 speed rope
5 back extension
every minute add 2 rep at back extension
2 REST
from 16′ to 22′
20 mountain climb
3 pull up (5 table row)
every minute add 1 rep at pull up (2 reps at table row)
2′ REST
from 24′ to 30′
4 diamond push up
3 hand stand push up
every minute add 2 rep at diamond push up
8 ROUNDS
3 PUSH PRESS
+
1 PUSH JERK
rest 90″
8 ROUNDS/SIDE
5 PUSH PRESS
+
1 PUSH JERK
rest 90″
copmplete the sequence with one arm and after with the other
8 ROUNDS
6+6 PLANK PUSH UP
3 power clean
6 push up
9 air squat
1′ REST BETWEEN ROUNDS
5 american swing
6 push up
9 air squat
1′ REST BETWEEN ROUNDS
5 V-sit up
6 push up
9 air squat
1′ REST BETWEEN ROUNDS
4 hang power clean
3 push press
2 front squat
every minute complete the follow sequence with the same arm, in the next round with the other
6 kb/db clean
4 kb/db press (or push press)
2 kb/db over head squat
A- 9 up & down
B- 6 push up + 12 sit up
15 thruster (30 wall ball)
30 tuck sit up
15 power clean
8+8 thruster
30 tuck sit up
15 american swing
30 jump squat
30 tuck sit up
60 jump rope
4 ROUNDS no rest between
20″ russian twist
20″ plank
20″ hip extension
20″ alternating heel touch
“work every minute for 30′, in the remaining time, rest and start the next mouvement in next minute“
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee box jump over/over the barbell
C- 8 power clean
D- 8 push jerk
E- 50 du/80 su
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee box jump over/over the kb-db
C- 6+6 power clean
D- 6+6 push jerk
E- 50 du/80 su
A- 15 pull up/5 strict pull up/15 table row
B- 8 burpee
C- 8 curl with bucket
D- 6 hand stand push up/3 strict hspu
E- 50 du/80 su
ALTERNATING
triceps extension + front squat
4 x 10 + 10
diamond push up + front squat close feet
4 x 10 + 10
2 reverse lunges
3 burpee
4 push up
PUSH PRESS 4×6
2″ negative phase
PUSH PRESS 4×5+5
2″ negative phase
TEMPO PUSH UP 6×8
tempo 2020
12 D eadlift
3 I nverted burpee
9 O ver head squat
6 S houlder to over head
12 D eadlift
3 I nverte burpee
7+7 O ver head squat
4+4 S houlder to over head
12 back extesion
3 inverted burpee
18 air squat
10 push up
from 0′ to 20′
AMRAP
5 clean & jerk
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
5 power snatch
10 pull up (10 table row)
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift
from 0′ to 20′
AMRAP
5+5 clean & jerk
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
5 strict pull up (10 table row)
7+7 power snatch
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 deadlift
from 0′ to 20′
AMRAP
5 wide push up
10 hand stand push up
15 air squat
20 sit up
from 20′ to 40′
AMRAP
3 strict pull up (10 table row)
10 high pull with bucket
15 box jump (jump squat)
20 push up
from 40′ to 60′
AMRAP
100 du/su
10 pistol (5+5)
15 burpee
20 spider push up (10+10)
GIORNATA MONDIALE CONTRO LA VIOLENZA SULLE DONNE
“l’unica forma di violenza su una donna AMMESSA, รจ lo schiaffo sul culo a pecora“
il coach
HANG POWER SNATCH
10×2
TABATA (8×20″on/10″off)
OLYMPIC SNATCH (only for kb)
HANG POWER SNATCH (only for db)
TABATA (8×20″on/10″off)
– plank push up
– one arm plank
AMRAP 60″
A1
6 thruster
burpee in remaining time
rest 15″
AMRAP 60″
A2
6 hang power snatch
air squat in remaining time
rest 15″
AMRAP 60″
A3
6 clean & jerk
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3
AMRAP 60″
A1
6 thruster (one arm for orund)
burpee in remaining time
rest 15″
AMRAP 60″
A2
6 hang power snatch (one arm for round)
air squat in remaining time
rest 15″
AMRAP 60″
A3
6 clean & jerk (one arm for orund)
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3, A1 A2 A3
AMRAP 60″
A1
3 dragon flag
burpee in remaining time
rest 15″
AMRAP 60″
A2
10 tuck sit up
air squat in remaining time
rest 15″
AMRAP 60″
A3
10 V sit up
jumping lunges in remaining time
rest 2′
flow: A1 A2 A3, A1 A2 A3, A1 A2 A3