LUNEDI
w|u
2x
7 Plate gtoh
7 Squat jump
7 Plate situp\situp
sport (Open 12.3)
AMRAP 18'
15 Box jump
12 Push press @52/35
9 Ttb
c|o
6 6 6 6
Strict Pullup
Rest 1’
MARTEDI
w|u
AMRAP 6'
8 calf raises (1-2 sec on top)
8 Banded rotation
4 cuban press
20 m Banded lateral walk
skill
10' work on Deadlift
sport
AMRAP 12
30 Du
9 Power Snatches (115/80)
6 Hand Stand Push-up
c|o
1' Prayer Pose
1'+ 1' calf stretch
1'+ 1' Lumbar rotation
MERCOLEDI – HD
w|u
4x
10 Air Squat bottom up
5+5 Curtsy squat
10 Situp
Back Squat
Every 3'
6 Reps
4 Reps
2 Reps
6 Reps
4 Reps
2 Reps
then
50 Medball Sit up For Time
c|o
3x
20 A. Kb Light swing
GIOVEDI
w|u
3x
8 Goodmorning
8 Rev Lunges
8 Ring Row
EMOM 10'
3 deadlift (Incr Load)
sport
ALT EMOM 15
30" C2B\Pullup 30" rest
30" Situp 30" rest
30" jumping lunges 30" rest
c|o
1’ + 1’ Scissor Hamstring Dx/Sx
1’ + 1’ Kneeling Quad Stretch Dx/Sx
1’ Pike
*VENERDI * (team of 2: I go U go)
w|u
3x
6 kb High pull
6+6 Kb Snatch
6 Kb Thruster
sport
AMRAP 20:
60 Dumbell Snatches @22,5/15
50 Wallballs @9/6
30 Burpees Bar touch
10 Bar Muscle-ups
c|o
Easy Run 1200
SABATO
w|u
2x
10 Jumping Jack
10 Kang squat
15" skip alto
5 hindu push up
Then
Tabata Hollow Body Position
sport
For Time (30' Time Cap)
400 Meter run
25 Deadlifts, 20 Hang Power Cleans, 15 Push Jerks @40/30
400 Meter run
20 Deadlifts, 15 Hang Power Cleans, 10 Push Jerks @50/35
400 Meter run
15 Deadlifts, 10 Hang Power Cleans, 5 Push Jerks @60/40
c|o
5 x 20” On 20” Off Bar Dead Hang