WARM-UP
50 Double Unders
2 rounds:
6 Front Squats, with an empty bar
3 Strict Press
3 Strict Pull-Ups
STRENGTH
Clean
EMOM x3
3 Hang Clean, Above the Knee
– 3 Minute Rest
EMOM x3
3 Hang Clean, below The Knees
– 3 Minute Rest
EMOM x3
3 Squat Clean
WORKOUT
4 Rounds for time:
200m Run
4 Squat Clean Thrusters
WARM-UP
A) 2 Rounds:
400m Run
20 Ring Rows
20 Sit-Ups
B) 3 rounds:
200m Run
10 Push-Ups
10 Kettlebell Swings
STRENGTH
Push Jerk
6 reps @ RPE 6×2 sets
6 reps @ RPE 7×2 sets
6 reps @ RPE 8×2 sets
WORKOUT
8 Rounds:
4 Chest-to-Bar Pull-Ups
4 Kipping Handstand Push-Ups
4 Toes-to-Bar
4 Bar Dips
WARM-UP
3 Rounds:
30mt Lunge
30mt Bear Crawl
15 Calorie
3 round:
6 Overhead Squat, with an empty bar
3 Snatch balances, with an empty bar
6 Strict Pull-Ups
STRENGTH
Snatch
EMOMx3:
3 Hang Snatch Above the Knees
– 3 Minute Rest
EMOMx3:
3 Hang Snatch below The Knees
– 3 Minute Rest
EMOMx3:
3 Squat Snatches
WORKOUT
6 Min AMRAP:
3 Burpee Box Jumps, 30″/24″
6 Toes-to-Bar
– 90 Second Rest
6 Min AMRAP:
6 Burpee Box Jumps, 24″/20″
12 Kettlebell Swings, 53#/35#
IL COACH TI SPIEGA
IN ARRIVO!!
Il coach ti spiega
come fare gli esercizi
come adattarli in
base alle tue
“PROBLEMATICHE”
Quali attrezzi servono
come usarli e le
possibili varianti da
APPLICARE
UNA SEZIONE VIDEO
UNICA NEL SUO
GENERE PER CHI
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IN TUTTA SICUREZZA
