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, è 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
GIORNATA MONDIALE CONTRO LA VIOLENZA SULLE DONNE
“l’unica forma di violenza su una donna AMMESSA, è lo schiaffo sul culo a pecora“
il coach
15 back extension
15 sit up (5 strict toes to bar)
16 elbow to knee with 2″ pause
8/side side plank rise twist
8 shoulder to over head
4+4 reverse lunges front rack
15 sit up
4+4 strict press (push press at most)
6+6 reverse lunges
15 sit up
6 diamond push up
12 reverse lunges
15 sit u p
HANG POWER CLEAN
10×3 rebounce
TABATA (8×20″on/10″off)
HANG POWER CLEAN
work only with 1 arm for round
BACK WIDOW
10×4
100 du/su
5 squat snatch
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat
100 du/su
5 squat snatch (no alt.)
(7 power snatch with kb)
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat
100 du/su
10 lying lateral pulldown
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat
CURL + ROW 6 x 4 + 8
CURL + ROW 6 x 10 + 16 (8+8)
DIP CHAIR + ARCHER PUSH UP 6 x 12 + 6 (3+3)
21 deadlift
9 front squat
6 strict pull up (6 sumo deadlift high pull)
21 american swing
15 goblet squat (15 wall ball)
12 table row
20 lunges (alternated)
15 air squat (15 box jump)
12 table row
20 hollow rock
10″ hollow hold position
5/side dead bug
5/side quadruped
no rest between rounds
100 – 80 – 60 – 40
jumping squat
80 – 60 – 40 – 20
sit up
guest star https://www.youtube.com/watch?v=T7kR9HHE4m4&feature=youtu.be
50 – 40 – 30 – 20 – 10
sit up
air squat (KB/DB american swing – BB deadlift /2)
100 mountain climber
flow: 50 sit up 50 air squat ( or american swing if you have KB or DB; 25 deadlift if you have barbell) 100 mountain climb, 40 sit up 40 air squat ( or american swing if you have KB or DB – 20 deadlift if you have barbell) 100 mountain climber, ecc……
20 inverted mountain climber
10/side one leg v sit up
10 seated pike up over KB/DB/BOTTLE
100 du/du (jumping jack)
10 hand stand push up (scaled version see follow video)
100 du/su
10 power clean (KB/DB 6+6)*
100 du/su
10 pull up (table row see video)
*. 10 step up on chair
guest star https://www.youtube.com/watch?v=LO2CkpXRS7Q&feature=youtu.be
POWER SNATCH
+
HANG SQUAT SNATCH
10 x 2+1
BULGARIAN SQUAT
6 x 10 +10
hold kb or db on chest
40 – 30 – 20 – 10
clean & jerk (kb/db 40=20+20)
80 – 60 – 40 – 20
air squat
10 sumo deadlift high pull
80 – 60 – 40 – 20
air squat
sit up
10 diamond push up
6 ROUNDS
30″ arch hold position
30″ hollow hold position
30″ REST
over head squat
6×4
6×10 only with empty bar
4 rounds
6+6 windmill
6+6 row
no rest between rounds
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
hand stand push up
2 – 4 – 6 – 8 – 10 – 12- 14 – 16- 18 – 20
burpees
5 power snatch (1 wall climb*)
flow: 10 hspu 2 burpees 5 power snatch, 9 hspu 4 burpees 5 power snatch…….
guest star
3 thruster (6 jump squat)
3 burpees
For 6 rounds, perform in the same minute 3 reps o thruster and 3 reps of thruster, rest in remaining time of the minute
REST 2′
1′ grasshopper
1′ rest
For 6 rounds, perform in 1′ max reps of grasshopper, in the next 1′ rest.
75 du / 100 su (100 jumping jack)
35 V sit up
15 push up hands release
if you have a barbell perform 12 shoulder to over head
if you have a kettlebell or a dumbbel perform 7+7 shoulder to over head
SHOULDER TO OVER HEAD (stoh) means every type of press thath start from the soulders and end on top of the head with straight arms.