LUNEDI’
WUP
1200 m run
WOUT
AMRAP 6’
10 Thrusters @ebb
15 Sit-ups
Rest 3’
AMRAP 6’
15 Hang Muscle Clean
50 m run
Rest 3’
AMRAP 6’
10 Thrusters @ebb
15 Sit-ups
Rest 3’
AMRAP 6’
15 Hang Muscle Clean
50 m run
COUT
12-10-10-8
Pendlay Row
https://youtu.be/47aPSgWVzno
MARTEDì TEAM’
WUP
4 Rounds for Quality (alt. dx/sx)
5 Half Kneeling KB Press bottom up
5 Half Kneeling KB Windmill
10 Plate GTOH
WUP SPECIFICO
• 6+6 one arm KB Power Swing (every rep start from the ground)
• 10 scapular pullups
• 20 DL @ebb
+
• 6+6 KB Russian Swing
• 5 Bar Swing
• 15 DL @+
+
• 6+6 KB Pull&Press
• 5 Pike
• 10 DL @++
+
(In team)
2x
• 6+6 KB Snatch
• 5 Pullups
• 5 DL @+++
WOUT
Team 2x
AMRAP 12’
IGOUGO sul Set (A-B-A/B-A-B)
7 KB Snatch
5 Pullup
3 DL @100/70
COUT
B&A
MERCOLEDì
WUP
30’ to Work on gym complex
Feet on floor
Chest to ring
Chest to ring + transition
Chest to ring + transition + dip
Feet on box
Chest to ring
Chest to ring + transition
Chest to ring + transition + dip
WOD
18.2
Ladder 1-10
DBs Squat
DBs Facing Burpees
COUT
Deload
GIOVEDì
WUP
3 Rounds:
12 Scapular Pullups
8 Banded Pull – tempo 2020
4+4 One arm Ring Row
https://youtu.be/RTPzzjQQYIU
STRENGTH
5x Every 75”
1 weighted Pullpu @100% 1RM
COUT
AMRAP 15’
10 Clapping Push Ups
15 Box Jump Over
30 Russian Twist
VENERDì
WUP
3 rounds
12 Cossack Squat
12 Scorpion Kick with 3” stop
6+6 Backward lunges with jump high knee
WOD
20’ to find 6RM Back Squat
COUT
4 Round for time:
8 HSPU
16 Jumping Lunges
SABATO
WUP
2 Round:
10 Banded dislocation
10 Banded Ohs
10 Banded Good morning
BB Primer
3x
• Floor – Knees
• Knees – High Hang
• High Hang – High Pull
+
3x
• Hang – Muscle
• Hang – Power
• Hang – Squat
+
3x
• Snatch Balance
• OHS
WOD
Every 75” x 7 sets:
1 Power Snatch + 1 High Hang Squat Snatch + 1 Ohs
COUT
For Time:
21-15-9
Pullups
Power Snatch @61/43