LUNEDÌ
WUP
Emom 9’
Min 1: 15”-20” L-Sit Hold
Min 2: 6+6 One Leg KB DL
Min 3: 10 Plank to Alt. toes touch
WOD
Deadlift
5×5 – Rest 90”
Havier than last week
COUT
4 Rounds for time
5+5 KB Snatch
10 TTB
10 m HSW
MARTEDÌ
WUP
5’ partner band easy run.
Every team bring a bend and must run with it in one hand. The bend must be always taut
WOD
In team of 2:
20’ Amrap
“ANGIE”
100 Pullups
100 Push-ups
100 Sit ups
100 Air squat
COUT
B&A
MERCOLEDÌ
WUP
15” Plank hold
10 Inchworm
2 Box “around The world”
WOD
RE-TEST STRICT HSPU
COUT
Amrap 12’
21 DU
9 Kipping HSPU
7 OHS @43/30
GIOVEDÌ
WUP
Amrap 5’
5 Burpees
10 Air Squat
200 m run
WOD
2 Rounds:
200 m farmer carry
-
2 rounds of
12 Alt. One arm Devil press
12 Front Rack step Lunges
+
3’ Single unders
+
2 rounds of
12 Alt. One arm Devil press
12 Front Rack step Lunges
+
600 m run
+
2 rounds of
12 Alt. One arm Devil press
12 Front Rack step Lunges
COUT
75 Sit-Ups
VENERDì
WUP
20 PVC dislocation + alt leg step Lunges
Then
3 rounds of:
10 m quadruped crawl
7 DB/KB Strict press
5 Burpees no jump
WOD
6 rounds
3’ on – 3’ off
15 Double KB STOH
12 Box Jump Overs
9 Burpees
*riparti da dove ti sei fermato
(Start From where you stopped) 😌☝🏼
COUT
Stretching & Cool Down
SABATO
WUP
3 Rounds of:
20 Jumping Jack
10 Banded Press
10 Banded OHS (band under The feet)
WOD
Every 90” x 5 Sets
8 Power Snatch t&go
COUT
For Time
5-10-15-20-25
Hang Power Snatch
Wallball
SKILL CLASS
MAR: C&J
GIO: RMU