for quality
at 70%
T.C. 4′
20 cal row
+ amrap
6 shoulder to over head
6 pull up
8 box jump
rest 90″
20 cal row
+ amrap
6 shoulder to over head
4 chest to bar
6 box jump over
rest 90″
20 cal row
+ amrap
6 shoulder to over head
2 bar muscle up
4 burpee box jump over
6-8 strict pull up
+
max reps of push up
6 power snatch
4 over head squat
4 hand stand push up
2×5 65%
3×4 75%
3×2 85%
70/57 cal row (50/40 cal bike)
60 american swing
40 wall ball
20 toe to bar
T.C. 11′
BARBELL
1 x 30 squat clean
KETTLEBELL/DUMBBELL
1×20/side squat clean
NO EQUIOMENT
tabata high jump squat
5 front squat (if no equipment 10 air squat)
10 push up
15 sit up
30″ planche lean
30″ hollow hold
30″ L-sit hold
5 deadlift (table row if no equioment)
3 power clean (burpee if no equipment)
2 hand stand push up
BARBELL
7×4+3
hang power snatch + hang squat snatch
KETTLEBELL
7×8/side
kb snatch in lunges
https://www.youtube.com/watch?v=yWWxc-HhztY
NO EQUIPMENT
from wide push up to diamond push up
5x5to10
inizia a fare piegamenti a braccia larghe, ad ogni round diminuisci la distanza tra le mani fino ad arrivare ad uan distanza tale da fare diamond push up. Esegui da un minimo di 5 reps ad un massimo di 10
2 ROUNDS
10 hand stand push up
10 power snatch (table row if no equipment)
10 sumo deadlift high pull (20 sit up if no equipment)
3 ROUNDS
6 over head lunges (lunges if no equipment)
6 front squat (jump squat if no equipment)
6 thruster (burpee if no equipment)
1 tabata balance sit up
rest 3′
2 tabata back extension
rest 3′
3 plank one arm
5 clean&jerk (6 with kb/db)
10 burpee
15 thruster
40 mountain climb
hand stand hold position 3×10″
mantieni la posizione sposta leggermente il peso del corpo da un lato all’altro facendo attenzione a non staccare le mani dal pavimento)
shoulder tap 4×10
( in posizione di hand stand sposto completamente il peso del corpo su un lato e, alzando l’altra mano da terra, mi tocco velocemente la spalla corrispondente)
50 – 40 – 30 – 20
sit up – tuck sit up – V sit up – russian twist (for side)
jump rope
american swing (if no equipment push up)
air squat
flow: 50 sit up, 50 jump rope, 50 american swing, 50 air squat, 40 tuck sit up, 40 jump rope, 40 american swing, 40 air squat, 30 V sit up…….
FOR QUALITY
1 x 30 60%
T.C. 7′
9 pull up
6 shoulder to over head
12 box jump
rest 90″
6 chest to bar
6 shoulder to over head
10 box jump over
rest 90″
3 bar muscle up
6 shoulder to over head
8 burpee box jump over
hand stand position
hand stand push up
hand stand walk
kipping pull up
butterfly pull up
5 deadlift
3 hang power clean
2 strict hand stand push up
2 x 3+2 50%
2 x 4+3 60%
2 x 3+max rep 70%
2 ROUNDS
10 hand stand push up
10 power snatch
10 pull up
10 kb snatch
3 ROUNDS
6 over head lunges
6 2xkb/db front rack squat
6 thruster
kipping pull up
kipping chest to bar
kipping toes to bar
butterfly pull up
5 clean & jerk
10 burpee
15 wall ball
20 cal row