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-sit up
-sit up pass on kb
-over head sit up (right arm)
-floating kick
-over head sit up (left arm)
A
12 pull up
12 push up
12 air squat
B
6+6 db squat snatch
6 db step up over
3+3 devil press one arm
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Rx 8×3 in L-sit
Sc 6×2
75″ rest between
Power snatch
Over Head Squat Lunges
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row
tempo 3030
la tirata (quindi la contrazione delle braccia) deve durare 3 secondi, nessuna pausa e altri 3″ per la fase passiva (distensione delle braccia).
Push up
jumping lunges
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90″ rest between
200 mt run
max reps one arm kb push press
2′ rest between
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
200 mt run
max reps one arm kb push press
2′ rest between
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clean & jerk
at the end of every round
15 V-sit up
10 mt one kb carry over head
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
200 mt run / 200 su
20 V- sit up
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1 one leg v-sit up
2 bar L sit up (inverted)
90″ rest between
AMRAP 3′
18 american swing
5+5 DB one arm shoulder to over head
rest 30″
AMRAP 3′
15 du/30 su
6 over head squat
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
1 one leg v-sit up
2 bar L sit up (inverted)
AMRAP 3′
18 american swing / 18 push up
5+5 KB one arm shoulder to over head / 18 grasshopper
rest 30″
AMRAP 3′
15 du/30 su/ 50 mountain climb
6 squat front wall straight arms / 3+3 one arm kb over head squat
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90″ rest between
buy in 100 du/ 200 su
immediately
3 rounds
20 box jump over
20 push up
20 deadlift
cash out 100 du/200 su
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
5″ hand stand position
buy in 100 du/ 200 su/ 150 jumping jack
immediately
3 rounds
20 air squat
20 v-sit up
20 good morning with backpack
cash out 100 du/200 su/ 150 jumping jack
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3 push press (rebounce)
2 push jerk (2″ pause in catch)
90″ rest between
8 DB snatch alternated
8 wall ball
4 balance sit up
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
5″ hand stand position
60″ rest between rounds
9 push up
( if you have got a kb, 4+4 kb snatch)
15 jump squat
21 sit up
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3 hang power clean
2 hang squat clean
90″ rest between
12 shoulder to over head
4+4 reverse lunges front rack
6 hand stand push up
6 sumo deadlift high pull
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
1 PUSH UP
60″ rest
2 PLANK STRAIGHT ARMS
6+6 jumping reverse lunges
6 hand stand push up
6 table row
12 back-pack shoulder to over head
( with kb 6+6 )
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10 jumping jack
5 back extension
5 sit up
5 air squat
3+3 lunges
3 push up
5″ to go in bottom position then suddenly up
60″ rest between rounds
3 wall climb
12 jumping lunges
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6 pull up / 9 chest to bar / 2 bar muscle up
14 wall ball
7 burpees
7 thruster
14 v sit up
7 burpees over the bar
10 jumping jack
5 back extension
5 sit up
5 air squat
3 table row
10 mountain climb
1 km run / 250 du / 500 su
50 table row
120 air squat
180 russian twist
1 km run / 250 du / 500 su
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6 x 3
90″ rest between
UP TO 50%
20 kettlebell snatch
16 one arm kb over head squat
12 burpee
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
start with straight arms, 3 seconds to go chest on ground and 3 seconds to go up
60″ rest between rounds
8 reverse snow angel
10 biceps with towel
12 burpees no push up and no jump
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6 x 10
90″ rest between
UP TO 50% of 1rm BACK SQUAT
50 push up hands relase
40 russian twist
30 deadlift
20 one arm dumbbell devil press
10 jumping jack
5 back extension
5 sit up
5 air squat
3 up & down
3 push up
max reps of air squat in 15″
15″ rest between rounds
50 push up hands relase
40 russian twist
30 pistol squat
20 burpee