Lunedi
wup
3 x
400mt run
10 Airsquat
10 alt. Downward dog s.tap
wod
Every 90” x 10 sets
2 Dl + 4 Hhpclean @60/40
Amrap wallball
cout
1’+1’Hip flexor stretching
1’+1’ QL stretching
martedi
wup
20’ Skill hand stand walk // hand stand
wod
10 round
15” pullup
30” pushup
45”Airsquat
30” rest
cout
Stretching
dorso petto quad. glutei
mercoledi ED
wup
3 round not for time :
15 hip thrust
15 tuck crunch
15 arch rocks
—————
- 10’ Running drill progression
—————
wod
6x 1’30”@max : 1 ‘ off
Cout
Alt. EMOM 6’
15 bp
15 swing
giovedì
wup
5rnft
5 Banded kneeling shoulder press (band al rack)
5+5 Single leg db RDL
5 Tempo airsqaut @3131
wod
10 rft
30 du
12 p.snatch @40/30
Goal <20’
cout
B+a
venerdi HD
wup
3x
5 Shoulder banded rotation
5 Downward to upward
5 Airsquat 3’bottom
wod
12-12-10-8 kb zpress
5×3 b.squat
cout
5×3 floor press
sabato
wup
Progressione to Skin the cat
wod
Ladder 1-10
2 db squat
Burpee
cout
1200 easy run