PROGRAMMAZIONE
ADVANCED
W|U
3 RNFT
8 reverse band pull apart
8 regular band pull apart
10 pollof press each side
A)low hang deep Power Clean
EMOM 10' – 4 reps
B) 1 and a Quarter Front Squat
4 4 4 4 rest 2'
STANDARD
W|U
AMRAP 5’
20 Jumping Jack
10 Down N Ups
5 Jumping Squat
FOR TIME
1200 Run
30 TallKneeling Prisoner StepUps
20 Air Squat
10 American Swing
1200 Run
10 TallKneeling Prisioner StepUps
20 Air Squat
30 American Swing
1200 Run
30 TallKneeling Prisoner StepUps
20 Air Squat
10 American Swing
C|O
3’ Legs and Back Deload
MARTEDÍ
W|U
4 ROUND
20” Elbow Plank
20” Hands Plank
20” Shoulder Tap from Quad
20” Rest
SKILL WORK
Hand Stand / Hand Stand Walk
SPORT
21-15-9
Double Dumbells Squat Clean
PullUps
Every 1’ – 3 Burpees
C|O
3RNFT
100 Mt FarmerCarry
60” Rest
MERCOLEDI
ADVANCED
W|U
3' lateral step up over
A)bb front rack hold
5×45'' 103% 1rm front squat rest 1'30''
B) front rack Reverse Lunge
10 each side x 3 sets rest 60''
C) 3 super set
5 ring dead hang to inverted
rest 15''
5 front tuck ring
rest 15''
5 single arm ring row each arm / Rest 90''
D) 3 super set
20 m uneven oh carry each side + 24 hang ring flutter kicks / rest 90''
STANDARD
W|U
4 RNFT
8 Plate GTOH
10 Oh Plate Lounges
12 SitUps
SKILLWORK – Kipping RingDips
SPORT
AMRAP 8’
3 Snatch
6 PushUps
9 BoxJump
Immediately after
FOR TIME
15 Rope Climb
GIOVEDI
W|U
NOT FOR TIME
22 18 12
Goblet HalfKneeling To Standing
Kb Dead Bugs
Turkish SitUps
SPORT
12’ to Find 3RM DeadLift
Then
2 – 2 – 2 – 2
C|O
Emom 8’
5 Strict C2B @AddWeight
VENERDÌ
ADVANCED
W|U
3 RNFT
12 barbell good morning @3131
16 prisoner tall kneeling to standing
15 hollow rock
A) landmine deadlift
8 each arm x 4 sets rest 2' @31×1
B)wide grip strict pull up
5 5 5 5 rest 1' / wtd if you can
STANDARD
W|U
Amrap 6’
3 Press
5 FrontSquat
7 Lateral Burpees
SPORT
Every 2’ x 10
BB COMPLEX
1 DL
1 HHSCLEAN
1 PUSHJERK
1 P. CLEAN
1 PUSH JERK
C|O
FOR TIME
9 – 6 – 3
WallClimb
Strict PullUps
SABATO
W|U
3 RNFT
200mt Run
10 Double Kb Swing
5 Double Kb Thruster
SKILL WORK : Ring Swing
SPORT – TEAM OF 2
Amrap 25’
3RFT
10 Synchro Thruster
7 Synchro BoxJump
5 Synchro TTB
Rest 1’
C|O
B&A