PROGRAMMAZIONE
LUNEDI
W|U
15 – 12 – 9
HollowRock
Alt Db DeadLift and H.Pull @LL
Dnu 2’ (Stop Plank)
SPORT
AMRAP 16’
18 Alt. Db Snatch
15 Lateral Burpees
12 TTB
C|O
1’ Pike Position
1’ HandLess Prayer Pose
30” + 30” HandCross BTb
1’ Pigeon
MARTEDI
W|U
3RNFT
10 + 10 Kursty Squat
10Mt Lombrico
10 Ring Row (2” stop)
SPORT
4 RFT
21 Double Unders
14 Pistol Squat (Weighted IUC)
7 C2b
Immediately after
C|O
3 x 1:00 Arch Position
MERCOLEDI
W|U
3RNFT
5 Mb DL
5 Mb Clean (2” Stop Top)
5 Mb Squat (2” Stop Bottom)
SKILLWORL : 15’ WorkOn
3 Position Clean / Clean Pull
CONDITIONING
ALT EMOM 10’
- 15 American Swing @32/24
- 200 mt Run
Immediatly after
C|O
100 WB SHOT
GIOVEDI – HD
W|U
4 RNFT
8 BB Curl
8 BB Press
8 Back Squat
8 + 8 Lounges
Rest 1’
SPORT
21-14-7-3
Back Squat @IncreaseLoad
Strict PullUps / ChinUps
C|O
3x30mt FarmerCarry + 10DL
VENERDÌ
W|U
3RNFT
8+8 Half Kneeling Filly Press
16 Half Kneeling SpetUps
8+8 One Arm Kb Swing
SPORT
8 RFT
8 Lateral Burpees
6 Thruster
2 Rope Climb
C|O
3 x 20 Light Swing @12/8
SABATO – ED
3 RNFT
15 Hop thrust
15 Tuck crunch
15 Arch rocks
SKILL: 10’ drills progression
SPORT
6 x 1’ @ME / 2’ rest
C|O
21-15-9-6
Mountain Climbers
DB Clean
Down and Up