FLOOR PRESS
5 x 12
12+12 if kb or db
ARCH PUSH UP
10 x 6+6
2′ rest
squat clean
hand stand push up
every round 35 du/70 su
jump squat or box jump (x2)
hand stand push up
every round 35 du/70 su
10 ROUNDS
1 squat snatch
+
2 over head squat
90″ rest
PIKE HAND STAND PUSH UP
5×8 with 2″ pause in catch
2′ rest
7 shoulder to over head (7+7 if kb/db)
15 tuck sit up
9 burpee
100 jump rope
2 wall climb
15 tuck sit up
9 burpee
100 jump rope
PUSH PRESS + FRONT SQUAT
5 x 3 + 8 60% – 70%
rest 2′ b/w
PUSH PRESS + FRONT SQUAT
5 x 3+3 + 8
2′ rest b/w
CROSSACK SQUAT
5 x 12
2′ rest
6 power snatch
8 over head lunges
10 burpee over the bar
16 air squat
12 jumping lunges (alternated)
18 sit up
2 wall climb (chest does not touch ground)
12 db snatch (alt.)
12 over head lunges (6+6)
12 clean&jerk (6+6)
8 devil press (4+4)
POWER CLEAN
3×3 75″ rest
3×2 60″ rest
4×1 30″ rest
TABATA ALT.
8 rounds
20″ squat clean
rest 10″
20″ push jerk
rest 10″
HAND STAND PUSH UP KIPPING
10 x 3 to 5
rest 10″ b/w
OR
STRICT HAND STAND PUSH UP
10 x 2 to 5
rest 75″ b/w
100 du/su
21 thruster
21 pull up (or sumo deadlift high pull)
75 du/su
15 thruster
15 pull up (or sumo deadlift high pull)
50 du/su
9 thruster
9 pull up (or sumo deadlift high pull)
100 du/su
42 jump squat
21 table row
75 du/su
30 jump squat
15 table row
50 du/su
18 jump squat
9 table row
100 du/su
21 thruster
21 pull up (or sumo deadlift high pull)
75 du/su
15 thruster
15 pull up (or sumo deadlift high pull)
50 du/su
9 thruster
9 pull up (or sumo deadlift high pull)
10 – 8 – 6 – 4 – 2
hollow rocks
hollow poition (sec.)
right side roll
V sit up
left side roll
hollow position (sec.)
AMRAP 2′
6 power snatch
12 push up
+
30″ rest
+
AMRAP 2′
24/18 cal row
wall ball in remaining time
rest 2′
AMRAP 2′
12 air quat
12 push up
+
30″ rest
+
AMRAP 2′
14 burpee
hand stand push up in remaining time
rest 2′
AMRAP 2′
6 power snatch (anyway)
12 push up
+
30″ rest
+
AMRAP 2′
14 burpee
thruster in remaining time
rest 2′
POWER SNATCH 2″ pause in catch postion
12 x 2 50% – 65%
rest 2′ b/w
SQUAT SNATCH
8 x 4+4
90″ rest
WALL PLANK
4 x 30″ 15″ rest
3 x 40″ 30″ rest
2 x 60″ 60″ rest
no rest between rounds
50 du/su
30 burpee
20 deadlift
50 du/su
20 burpee
15 power clean
50 du/su
10 burpee
8 squat clean
50 du/su
30 burpee
20 push up
50 du/su
20 burpee
15 diamond push up
50 du/su
10 burpee
8 clap push up
BACK SQUAT
2×12 90″ rest
3×8 60″ rest
2×4 45″ rest
SNATCH TO LUNGES
6×10 (5+5 no alt.)
2′ rest b/w
PIKE PUSH UP
6×10
2′ rest
30 – 20 – 10 – 20 -30
du/su (x2)
V sit up
air squat
30 – 20 – 10 – 20 – 30
du/su (x2)
V sit up
american swing (with plate if not kb or db)
6 ROUNDS
4 power snatch (tn’go) + 4 over head squat
2′ rest
8 ROUNDS
every 30″ 8 sumo deadlift high pull
5 ROUNDS
20 mountain climb
20 grasshoper
10 back extension
no rest between mouvements
1′ rest between rounds
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
deadlift
front squat
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
push up
air squat
sit up
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
american swing
goblet squat
7 ROUNDS
5 power clean (tn’go) + 6 front squat
2′ rest
every 30″ for 8 rounds
4+4 squat clean
flow: start time, in 30 seconds complete 4+4 squat clean and rest in remaining time
TABATA alternate
– hollow hold position
– jump squat
7 power clean
14 tuck sit up
21 air squat
2 wall climb
14 tuck sit up
21 air squat
HANG POWER SNATCH REBOUNCE
6×4
90″ rest
WINDMILL
6 x 4+4
90″ rest
PUSH UP SHOULDER TAPS
4 x 12 (6+6)
1′ rest
10 pull up (table row)
10 pistol squat
7 hand stand push up
10 pull up (table row)
10 pistol squat
15 shoulder to over head
HANG SQUAT CLEAN & JERK
6×4
2′ rest
HANG SQUAT CLEAN & JERK
6 x 4+4
2′ rest
HAND STAND PUSH UP
kipping 6 x 6
strict 6×3
2′ rest
100 sit up
75 du / 150 su
30 push up
POWER SNATCH
6×5
40″ rest
CURL
4 x 8+8
tempo 2020 (2″ fase eccentrica + 2″ fase contrazione)
PLANK
6 x 40″
1′ rest
21 – 18 – 15 – 12 – 9 – 6 – 3
thruster
burpee over the bar
21 – 18 – 15 – 12 – 9 – 6 – 3
V sit up
burpee
21 – 18 – 15 – 12 – 9 – 6 – 3
one arm thruster
burpee over the kb/db