LUNEDÌ
WUP
4 Rounds of:
15” Elbow Plank
10 Elbow to Hands
10 Shoulders Tap
WOD
Mantain the same ROM of TEST WEEK and perform
Emom 10’
Odd: 30% of Max Strict Hspu
Even: 6/8 reps of Alt. Floor Press in Glutes Bridge – tempo 2020
COUT
Amrap 10’
10 TTB
10 KB SDLHP
10 m HSW
MARTEDÌ
WUP
Pvc shoulder rotation + squat
Primer @ebb
2x 4/4 dl 2” each position
4x 2/4 dl 2” bottom
High hang jump
Hang jump
High hang high pull
Hang high pull
High hang power snatch
Hang power snatch
OHS 2” bottom
WOD
5 Rounds For Time:
12 DL
9 Hang Power Snatch
6 Ohs
@60/43
COUT
Deload and Cool Down
MERCOLEDÌ
WUP
Emom 9’
Min 1: 15 Air Squat
Min 2: 10 Plate shoulder press
Min 3: 100 m run
WOD
Every 3’ x 15’
400 m run
12 Thrusters @43/30
COUT
Core Conditioning
Emom 9’
Min 1: 12/16 Alt. Leg TTB
Min 2: 2/4 Ball Up (RX skin the cat)
Min 3: rest
GIOVEDÌ
WUP
3 Rounds of:
10 KB DL
10 KB Russian Twist
200 m run
WOD
Amrap 27’
200 m run
24 KB Russian Swing
200 m run
21 Sit-Ups
200 m run
18 Goblet Squat
COUT
B&A
VENERDì
WUP
Amrap 5’
9 DL
7 MB Squat
5 Push Ups
WOD
“ELIZABETH”
21-15-9
Clean @61/43
Ring Dips
Scaling option
reps: 15-12-9
weight: Int 115/75 – Bg 75/55
COUT
Pullups:
4 Sets of:
Strict Pullups (buffer 3) + Max Kipping Pullups
SABATO
WUP
3 Rounds of:
5 Ring Rows – tempo 2020
5 Reverse burpees
50 Single Unders
WOD
10 Rounds For Time:
8 Pullups
8 HSPU
16 Pistols
COUT
B&A
SKILL CLASS
MAR: Butterfly Pullups P.3
GIO: Snatch P.4
BEACH EXPERIENCE
lunedi
wup
2 Rounds of:
200 m run
10 Burpees
10 Air squat
wod
5 Rounds For Time of:
10 Beach Towel Ohs
10 Beach Towel Broad Jumps
10 Pike Push Ups
cout
Emom 8’
Odd: 20 Flutter Kicks in Hollow position
Even: 20 Flutter Kicks in Arch position
mercoledi
wup
Amrap 5’
20 Jumping Jacks
10 Step Lunges
30 m Skip
wod
15 Air Squat
10 Push Ups
100 m Sprint
10 Burpees
15 Tuck Jumps
-rest 1:2 and repeat 3 times
cout
Tabata V-Ups