LUNEDI’
WUP
10 Ring Row
15” Hollow body Hold
10 Ring Row – tempo 0202
20” Plank
5 Ring Row – tempo 0105
25” Hollow body on bar
WOUT
10’ to find 1RM Weighted Pull-up
*the aim is to achieve a havier load
COUT
For Time (CT 12’)
3-6-9-12-15-18-21
MB CLEAN
b/t each set perform 45 DOUBLE UNDERS
MARTEDì TEAM 2X
WUP
Tabata (20”/10”)
Partners alternate b/t:
• top ring hold
• squat jump
WOUT
3 Round for Time:
30 Ring Dip
40 Power Snatch
50 Box Jumps
COUT
I Go U Go
30 Man makers for Time
MERCOLEDì
WUP
6’ (40”/20”)
Tall-Kneeling Prisoners step up
Plate GTOH
Ring Rows
WOD
2 Rounds:
400 m run
30 BW step lounges
600 m run
30 SDLHP @ebb
800 m run
30 ring rows
COUT
4 Superset:
8+8 Alt. Frontal Raises
12+12 Alt. DB Rows
GIOVEDì
WUP
3 Round For Quality
10 Jumping Lunges
5 Burpees no Jump
3+3 Rope pull
WOD
16.1
AMRAP 20’
8 OH Alt. Lunges
8 Lateral Burpees
8 OH Alt. Lunges
8 C2b
COUT
B&A
VENERDì
WUP
3 Round of:
3 Ring Transition
6 Front squat
9 Push Press
12 Single Unders
WOD
8 Round For Time:
2 RMU
4 C&J @155/115
8 Front Squat
16 DU
COUT
Shoulders deload
SABATO
WUP
4 Round:
8 1+1/2 Squat (MB target in bottom position)
16 Alt. Bird Dog in Plank position
Find in 15-20’ 4RM Back squat
SKILL
Kipping Pullup
COUT
12’ EMOM
Odd: 12 TTB
Even: 8 Kipping Pullups