LUNEDÌ
WUP
3 Rounds of:
8 Plate Scapular push ups
12 Plate GTOH
16 OH Step Lunges
WOD
Mantain the same ROM of TEST WEEK and perform
Emom 12’
Odd: 35% of Max Strict Hspu
Even: 6/8 reps Dual KB Z-Press – tempo 2020
COUT
Amrap 9’
Ladder Up
3, 6, 9, 12…
Americano Swing
Box Jump
Pullups
MARTEDÌ
WUP
Amrap 6’
10 Band Pull apart
10+10 Alt one arm front rack KB step Lunges (controlaterale)
5 push ups
WOD
“THOMMY V”
21 Thrusters
12 Rope Climbs
15 Thrusters
9 Rope Climbs
9 Thrusters
6 Rope Climbs
T.C.: 23’
COUT
Deload Shoulders & lat
MERCOLEDÌ
WUP
3 Rounds of:
5+5 Scorpion Kick
10 m Crab Walks
10 m Bunny Hops
WOD
BB CYCLING
Every 120” x 5 sets perform
8 Power Clean t&go
COUT
21-15-9
Power Clean
Front Squat
Every set perform 50 DU
GIOVEDÌ
WUP
4 Rounds of:
8 goblet squat
10 Russian twist
12 Alt. Cone touch
WOD
Back Squat
5×5 – Rest 90”
Havier than last week
COUT
Death 💀by TTB
VENERDì
WUP
ROXANNE
WOD
4 Rounds of:
800 m run
- 3 Rounds of Cindy
COUT
B&A
SABATO
WUP
Emom 9’
Min 1: 7 face pull
Min 2: 7+7 KB Bottom up Press
Min 3: 50 reverse single unders
WOD
10 Rounds for reps:
30” Burpees
30” rest
30” STOH
30” rest
COUT
4 Sets of:
Max STRICT PU UB (buffer 2) + Max reps kipping pullups
SKILL CLASS
MAR: C&J
GIO: RMU