Element Vs. Athlete

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Monday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Foot Care Routine
Video

Notes. 

Release Plantar Fascia 

Put a PVC under the Foot

  • Do 5 Presses + 5 toes lift x 4/5 Point

Toes Activation 

  • Unbalanced with the weight of the body forward

Then

  • Lift only Big Toe (3×5″+5)
  • Lift other toes and Big Toe push down (3×5″+5)
  • Lift all Toes (3×5″+5)

Reps protocol: First 3 Reps 5″ hold, then 5 controlled and smooth reps

Ankle Mobility – Part 2
Video
Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10m Toes Walk
  2. 12 Alt Cossack to cossack 
  3. 20″+20″ Single Arm Ring Row Hold
  4. 5 PVC OH Kang Squat Tempo  3″ Hold Half and Bottom position
Toes Walk
Video
Cossack to cossack
Video
Single Arm Ring Row Hold
Video
PVC OH Kang Squat
Video

Specific Warmup

1 Set for Quality
  1. 70 SU
  2. 12 OHS Empty Bar first 4 Reps Tempo 3-5-1-1
  3. 5+5 DB Muscle Snatch Snatch light Weight
  4. 4/6 Ring Kipping Pull ups + 4/6 Kipping Ring Dips
1 Set for Quality (increase intensity)
  1. 50 DU
  2. 6 OHS 40/30kg first 2 Reps Tempo 3-5-1-1
  3. 3+3 DB Snatch RX weight
  4. 3/4 Ring Muscle Ups
Ring Kipping Pull ups
Video

Workout

[workout_short title=’AGOQ183′ result_type=’time’]

Workout 18.3
2 rounds for time of:

100 double-unders
20 overhead squats
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches
100 double-unders
12 bar muscle-ups

Men perform 115-lb. OHS, 50-lb. DB snatches

Time cap: 14 minutes

VARIATIONS.
Rx’d: (Ages 16-54)
Men perform 115-lb. OHS, 50-lb. DB snatches
Women perform 80-lb. OHS, 35-lb. DB snatches
Scaled: (Ages 16-54)
Men perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 35-lb. DB snatches
Women perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Teenagers 14-15:
Boys perform 75-lb. OHS, 35-lb. DB snatches
Girls perform 55-lb. OHS, 20-lb. DB snatches
Scaled Teenagers 14-15:
Boys perform single-unders, 45-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Girls perform single-unders, 35-lb. OHS, chin-over-bar pull-ups
(for both MU sets), 10-lb. DB snatches
Masters 55+:
Men perform 75-lb. OHS, chest-to-bar pull-ups (for both MU sets),
35-lb. DB snatches
Women perform 55-lb. OHS, chest-to-bar pull-ups (for both MU sets),
20-lb. DB snatches
Scaled Masters 55+:
Men perform single-unders, 45-lb. OHS, jumping chest-to-bar pull-ups
(for both MU sets), 20-lb. DB snatches
Women perform single-unders, 35-lb. OHS, jumping chest-to-bar
pull-ups (for both MU sets), 10-lb. DB snatches

AGOQ WORKOUT 18.3

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Leaderboard

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Plyometrics

3 Sets for Quality
  1. 6/8 Two Foot jumps over 30-40cm hurdle (2:25 in youtube link) Try to reactive work with foot and keep legs straight)
  2. 5 Medball underhand toss (Try reach max vertical height)
Two Foot jumps
Video
Medball underhand toss
Video

Power

Power Clean & Jerk

1+1+1+1+1 [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’52’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’60’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1+1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 2′
1 [percent value=’78’ of=’cleanjerk’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 15″ until fail (or if you can’t lift in 15″)

1 [percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’77’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’75’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’72’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’67’ of=’cleanjerk’ in=’kg’][/percent] when you fail, rest 1′ then

Every 15″ until fail

1 [percent value=’65’ of=’cleanjerk’ in=’kg’][/percent]

Split Your 1st Session Here If You Can

Engine

For Quality

1Km Run
80/65 Cal Assault Bike
100 Dumbbell Hang Snatch @22,5/15Kg
1Km Run

Setup Equipment: Assault Bike, Dumbbell 22,5/15Kg

Strategy Medium pace mixed engine workout, so try to maintain medium pace on the Assault Bike. Focus on your breath during Running and find out your economy pace.
During the Dumbbell Snatches try to keep going with a little break during overhead position to trasform it in a cyclical exercise.
Achievement Accumulated some quality monostructural work before and after a sport-specific couplet unites the benefit of the aerobic training and allows you to improve your sport specific workout capacity under fatigue.

Coming soon
Comments

Tuesday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Upper Body Mobility Routine N.3
Video

Notes. 

5 Exercises 

  • T-Spine Extend: 3” hold in top position, 3” hold in bottom position 10 reps
  • T-Spine Extend: grab a PVC with a supinated grip and extend elbows 10 slow reps 
  • Shoulder Rotation: Internal and external rotation:  10 reps (each side)
  • Mix Grip Bar Hold: 10” active hang, 10” passive hang (each side)
  • Table Rotation: 10 Reps 
90/90 Hip Mobility Routine
Video

Notes. 

90/90 Hip Mobility Routine 

  • 10 Passive Flex Trunk with Arms 
  • 5 Posterior Leg Lift with 5” Hold 
  • 5 Flex Trunk with 5” Hold 
  • 5 Flex Trunk 
  • Other side 
  • 10 Alternate Pancake Touch the Feet 
  • 5 Pancake Trunk Rotation 
  • 5 Pancake Trunk Rotation with Reach 
  • Other Side 
  • 5 Hip External Rotation with Hands stop Opposite Hip  
  • 5 Hip External Rotation with Isometric Hold Opposite Hip 
  • Other Side 
  • 10 Alternate Open Hip 
Ankle Mobility – Part 3
Video

General Warmup

2 Sets for Quality
  1. 6 Toes Touch Squat Tempo 2-2-2-2
  2. 15+15 Power Position Band OH External Rotation
  3. 12 Bar Hang Rotation with Scapula Activation
  4. 10m Inchworm
Toes Touch Squat
Video
Power Position Band OH External Rotation
Video
Bar Hang Rotation with Scapula Activation
Video
Inchworm
Video

Plyometrics

3 Sets for Quality
  1. 8/10 plyo push up
  2. 3+3 Kettlebell Jerk 05b Rack Push Press Catch & Flex Windmill (Building Sets)
Plyo push ups
Video
Kettlebell Jerk 05b Rack Push Press Catch & Flex Windmill
Video

Power

Front Rack Hold

Accumulate 1′ @[percent value=’115′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Accumulate 40″ @[percent value=’125′ of=’cleanjerk’ in=’kg’][/percent] rest 1′
Accumulate 20″ @[percent value=’135′ of=’cleanjerk’ in=’kg’][/percent]

Deep Push Jerk + Overhead Squat

3 @ [percent value=’35’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
2 @ [percent value=’45’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @ [percent value=’55’ of=’cleanjerk’ in=’kg’][/percent]

Notes. Try it without extend your hips after Deep Push Jerk.
Jerk from Rack

1 @[percent value=’55’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’65’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’70’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’90’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’85’ of=’cleanjerk’ in=’kg’][/percent] rest 1′
1 @[percent value=’80’ of=’cleanjerk’ in=’kg’][/percent]

Strength

Front Squat

5 @ [percent value=’65’ of=’squatclean’ in=’kg’][/percent] rest 2′
4 @ [percent value=’70’ of=’squatclean’ in=’kg’][/percent] rest 2′
3 @ [percent value=’85’ of=’squatclean’ in=’kg’][/percent] rest 2′
2 @ [percent value=’90’ of=’squatclean’ in=’kg’][/percent] rest 2′ x 3 set

HIIT

6′ for quality

15 Sumo Deadlift High Pull @35/25Kg
15 Cal Bike Erg
15 Double Dumbbell Shoulder to Overhead @2×17,5/12,5Kg
15 Cal Bike Erg

rest 1′

Notes. Use this short amrap to prepare the following interval, increase the pace during the 6 minute to raise up heart rate and be ready to push hard from the beginning of first interval.
AMRAP 3′

24 Sumo Deadlift High Pull @35/25Kg
12 Cal Bike Erg
24 Double Dumbbell Shoulder to Overhead @2×17,5/12,5Kg
max Cal Bike Erg

rest 2′ x 5 set

Firstbeat Option. You can reach:
Aerobic Training Effect –> over 3.0
Anaerobic Training Effect –> over 2.5
Rounds Cap –> 7
Rounds Min –> 3Setup Timer: Interval 3′ On – 2′ Off
Equipment: Dumbbells, Bike Erg, Barbell.Strategy Push hard from the beginning, if you can keep hard pace for entire 3′ go unbroken. if you choose to broke the set, take just a short rests and keep pushing again.
Achievement Short interval/amrap allows you to pushing the pace hard from the beginning and try to maintain it until the end.
This workout contain Dumbbell/Barbell Work mixed with Monostructural Erg so you can push hard without think too much to don’t fail something.
If you work correctly the rest between round don’t allows you to restore completely so the score it should decrease every interval.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Wednesday

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″+8 Half Keeling Pallof Press + Rotation
  2. 8+8 Single Arm Ring Row Rotation
  3. 20 Hollow Rocks
Half Keeling Pallof Press + Rotation
Video
Single Arm Ring Row Rotation
Video

Engine

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Semifinal Athletes

Follow only orange parts

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10′ For Quality

Row @ [percent value=’50’ of=’ex-test-rower’ in=’watts’][/percent] At the end of every 2′ perform 10″ @ [percent value=’100′ of=’ex-test-rower’ in=’watts’][/percent]

20′ Row

Row @ [percent value=’70’ of=’ex-test-rower’ in=’watts’][/percent]

Power Endurance – Midline

Toes to Rope

3 x 8 reps
rest 1’30 b/s x 3 set

Notes. Hanging on the Rope (climb) perform 3 set of 8 Toes to Rope
Double Dumbbell Seated Overhead walk

Accumulate 45″ of Heavy double dumbbell Overhead Walk – push with your arms

Every 2′ for 16′

odd set:
16 GHD Hyperextension
max meters unbroken Handstand walk in 2 trials
even set:
12/10 Cal Ski Erg
1 Legless Rope Climb + 1 Rope Climb

Notes. Use the first two sections as a quality warm-up, work on improving technique for every movement to build a strong Pull for Legless Rope Climb and control in Double Dumbbell Overhead Position.
Take every round as a single workout. Try to be as fast as possible in Ski Erg and manage Rope Climb to end every set tired.

Stretching & Mobility

Upper Body Stretching and Deload

5 positions:

  1. Traps stretch
  2. Shoulder Internal Rotation and Traps Stretch
  3. Shoulder Low External Rotation
  4. Latissimus dorsi stretch
  5. Shoulder High External Rotation

Focus to the part you need more stretching, from 60” to 120” each position.

Follow the sequence and add some slowly rotations if possible

Video
Full Body Stretching and Deload N.3
Video

Notes. 

5 Exercises

Hip Decompression

  • Supine position you can bend lightly the knee for 5/6 second and relax 20/30″ and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Lateral position you can extend the arms for 5/6 second and relax and repeat 2/3 times, or simply feel the stretch, time from 1′ to 2′
  • Quadruped position you can rotate lightly your leg and repeat 2/3 times, or simply feel the decompression, time from 1′ to 2′
  • Time from 3’ to 6’ per side 

Hamstring Stretch – Posterior Chain

  • Put your leg as close to the rack as possible
  • Spine in neutral position, if the spine is arched with the arms in an elevated position, keep them low
  • Lift the opposite leg and return slowly to the ground
  • 8/10 Reps and 30” hold with the leg on the ground
  • Time from 1′ to 2′ each side

Quads and Psoas Stretch – Anterior Chain

  • Bend the knee of the leg on the ground
  • Extend hip and trunk tu open che anterior chain 6/8 Reps
  • Lateral bending of the truck 6/8 Reps
  • Rotate the truck and hold the position for 30″
  • Time 2’ each side

Glute Stretch – Posterior Chain

  • Bend the knee of the leg on the ground to feel the stretch in the hip on the box
  • Stretch the glute to 3 position for 30” each and then 30” in the final with standing position<
  • Time 2’ each side

Lower Back Decompression

  • Put the band between the lower Back and sacrum
  • Rotate and relax the back and enjoy the time
  • Time 5′

Total Time: from 20 to 30′

Coming soon
Comments

Thursday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine
Video

Notes. Follow routine step by step.

Mobility Routine Upper Body N.1
Video

Notes. Follow routine step by step 

General Warmup

2 Sets for Quality
  1. 30″ Ring Plank Hold
  2. 4 Half Strict Pull Up Tempo 3-1-1-5
  3. 8+8 Dynamic Pallof Press
  4. 8 Double Dumbbell Curl & Press
Half Strict Pull Ups
Video
Dynamic Pallof Press
Video
Double Dumbbell Curl & Press
Video

Gymnastic Skill Development

Stiff Leg Front Kick

3 x 15 + 15

Stiff Leg Front Kick
Video
Lying on ground Stiff Leg Lateral Kick

3 x 15 + 15

Lying on ground Stiff Leg Lateral Kick
Video
Stiff Arms Bridge high Kick

2 x 15 + 15

Stiff Arms Bridge high Kick
Video
Lateral Kick from Full Plank Position

2 x 15 + 15

Lateral Kick from Full Plank Position
Video
Cross Body Toes To Bar Alternated

1 x 30 Rep

Cross Body Toes To Bar Alternated
Video
BAR

3 Rounds
3 Pull Ups
3” Pull L-Sit

Rest 1’30”

3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit

Rest 1’30”

3 Rounds
3 Muscle Up
3 Bar Dip

Reserved for ONAIR

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Rest 1’30”

3 Rounds
3 Chest to Bar Pull Ups
3” Pull L-Sit

Rest 1’30”

3 Rounds
3 Pull Ups
3” Pull L-Sit

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Pull L-Sit
Video
HANDSTAND

Practice and try to complete 5 Set of:
8 Freestanding Shoulders Tap
4 Freestanding Legs Tap

Freestanding Shoulders Tap
Video
Freestanding Legs Tap

Video

Engine

Swim or Run

Enjoy your 45′ free Run or Swim in Zone 2

Want more? Give it a try in Ski Erg

Run

10′ easy Ski
then
500 @ medium pace. Take your distance
rest 2′
5 x cover the distance above in the same time
rest 1’30 b/s

Stretching & Mobility

Stretching EMOM – Upper Body
Video
Stretching EMOM – Lower Body
Video
Coming soon
Comments

Friday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality (increase Intensity)
  1. 8/6 Cal Bike
  2. 10 Sumo Good Morning, load by feel
  3. 20m Double KB Front rack Carry, load by feel
1 Sets for Quality (High Intensity)
  1. 8/6 Cal Bike
  2. 6 Burpee Box Jump Overs (30in, 24in)
  3. 3 DBall Cleans (150, 100lb)

Workout

For Time:

25/20 Calories Assault Bike
16 Burpee Box Jump Overs (30in, 24in) – you can use hands on box (put togheter 2 30/24inch box)
8 DBall Cleans (150, 100lb)

6 min Time Cap

FLOW. This event begins with the athletes on the starting mat. At the sound of the beep, they move forward to the bike and ride for 25 calories (20 for women). They then advance to the plyo box to complete 156burpee box jump-overs, advancing the box every 4 reps. Finally, they will advance to the dball and complete 8 dball cleans, dropping the ball over or in front of their shoulder each rep and advancing after every 2 reps. Upon finishing the dball cleans, the athlete will carry their ball to the finish mat.
The athlete’s score is the total time it takes for them to complete the event.
The minimum work requirement for this event is 2 cleans.

Power

Snatch – Any Style

1+1+1+1+1 [percent value=’50’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1+1 [percent value=’57’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1+1 [percent value=’67’ of=’Snatch’ in=’kg’][/percent] rest 2′
1+1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] rest 2′
1 [percent value=’88’ of=’Snatch’ in=’kg’][/percent] rest 2′ then

Go until complete 32 total reps
Every 12″ until fail (or if you can’t lift in 12″)

1 [percent value=’90’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’87’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’85’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’82’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’80’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’77’ of=’Snatch’ in=’kg’][/percent] when you fail, rest 1′ then

Every 12″ until fail

1 [percent value=’75’ of=’Snatch’ in=’kg’][/percent]

Strength

Behind the Neck Push Jerk + Overhead Squat + Snatch Balance

4 x 3+4+1 Reps @ [percent value=’90’ of=’snatch’ in=’kg’][/percent] rest 1’30 b/s

Split Your 1st Session Here If You Can

Engine

AMRAP 8′

Every 5″ for 2′
1 Thrusters @ [percent value=’25’ of=’cleanjerk’ in=’kg’][/percent] 1500m Bike Erg
30 Toes to Bar
30 Russian Swings @24/16Kg
max Box Jump @60/50cm

SetupTimer: 3 Interval 8′ On – 2′ Off
Equipment: Kettlebell @ 24/16 Kg, C2 Bike Erg, Barbell.
Strategy Perform the Every 5″ for 2′ focusing on your breath. Exhale in eccentric phase, and inhale when the barbell is in Overhead position.
If you work correctly you never need rest between movement, only some breath during the transition and keep on moving for every 8 minutes, and if you are able to improve score in every amrap not decrease it.
The medium pace allows you to be focused on a good form of Toes to Bar and accumulates some qualitative volume.
Kettlebell/Barbell Cycling is the best way to improve your power endurance. Try to never drop the barbell. Rest in OH position… There are 24 reps to achieve goal.
Achievement Working on engine mixing monostructural and sport specific movement it’s perfect for a concurrent week when the workout must become more specific and similar to a crossfit competition workout to gain some confidence in every element combination.

Stretching & Mobility

Full Body Stretching and Deload N.2
Video

Notes. 

5 Exercises

Hip Decompression in Lunge position

  • In the 3 position you can move slowly and find a tension point or simply static stretch and feel lighter the hip joint
  • 6/8 Reps each position or 2’ each side, 4′ total time.

Squat Stretch

  • Inhale in central position and exhale when you rotate
  • 10 reps and then feel lighter the lower back, 2′ total time

Arm Stretch

  • Inhale in central position and exhale when you rotate
  • 10 Reps and the stretching arms, 2’ total time

Pendulum

  • Dead hang with slowly movement to open the spine to the side
  • 20 Reps and static stretch, 1’ total time

Stretching on the floor

  • Try to position the forearm on the floor and with the respiration relax the diagonal chain, 1′ each side.

Total Time: 12 minutes

Arms and Forearms Release and Stretching
Upper Traps Myofascial Release
Video
Triceps Myofascial Release
Video
Biceps Myofascial Release
Video
Hands and Forearms Myofascial Release Part 1
Video
Hands and Forearms Myofascial Release Part 2
Video
Hands and Forearms Myofascial Release Part 3
Video
Hands and Forearms Stretching Part 1
Video
Hands and Forearms Stretching Part 2
Video
Coming soon
Comments

Saturday

Myofascial Release

Take your time to release your Body
Myofascial Release Upper Body
Video
Myofascial Release Lower Body
Video
Myofascial Release Lower Body Calf and Foot
Video

Routine

Bodyweight Routine N.2
Video

Notes. Follow routine step by step.

General Warmup

2 Sets for Quality
  1. 10″Hold @Top + 10 Ring Row
  2. 6 Walking Push ups
  3. 3/5 Double DB Hang Clean light weight
  4. 2′ Assault bike @easy pace, in the last 10″ push hard
Walking Push ups
Video

Power Endurance

EMOM for 6′

[percent value=’18’ of=’c2b-in-2′ in=”]Pull-ups[/percent] 10 Double Dumbbell Hang Clean 2×22,5/15Kg

rest 1′ then

Every 45″ for 6′

[percent value=’10’ of=’c2b-in-2′ in=”]Chest to Bar[/percent] 7 Double Dumbbell Hang Clean 2×25/20Kg

rest 1′ then

Every 30″ for 6′

2 Bar Muscle Ups
4 Double Dumbbell Hang Clean 2×30/22,5Kg

Notes. Find 3 ascent load. If you can’t manage heavy Dumbbells like 2×30/22,5 work with 17,5/12,5 + 22,5/15 + 25/17,5Kg

Strength Endurance

Every 6′ for 30′

30 Wall Ball 15/9Kg
5 Paralettes Handstand Push-ups (use raiser as needed)
10/8 Strict Pull-ups
20/15 Ring Push-ups

Notes. You can manage parallette dips by placing two dumbbells on mats
Achievements. Managing heavy objects and do strict strength movements let’s conditioning your body like armor. Embrace the fatigue.

Stretching & Mobility

Stretching EMOM – Lower Body
Video
Stretching EMOM – Upper Body
Video
Coming soon
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