LUNEDI
wup
5rnft
20 alt. Su
10 banded rotation
5+5 pollof press
WL
3-3-3-3-3
Hang power snatch @climbing
Wod
emom 10'
5 hang Power snatch
20 DU
Cout
1’+1’ Banded gainer OH
1’ The frog
1’ standing forward band
MARTEDI – HD B.SQUAT
Wup
3 rnft
10 kang squat
15” Superman
20 Tall kneeling to standing
strenght
12’ 3rm b.squat
-10% 2×3
-5% 1×3@31×1
conditioning
team wod
100 sit up
100 pushup
100 pullup
300 du
cout
B+a
MERCOLEDI – ED
W.up
Amrap 5’
5 one leg plate jumps
10 cossak squat
5 one legs plate jumps
10 banded good morning
RUN
10×30” all out rest 2’
conditioning
FOR TIME
10 KB sdlhp
15 burpees box jump over
20 KB sdlhp
15 burpees box jump over
30 KB sdlhp
15 burpees box jump over
40 KB sdlhp
15 burpees box jump over
Cout
Stretching
GIOVEDI
Wup
4 round
100mt run
@ebb
5 dl
5 high pull
5 m.clean
5 f.squat
Wod
2 rft
400 run
15 p.clean @60/40
400 run
15 f.squat @60/40
400 run
Cout
1’ prayer
1’armless prayer
1’ cobra
VENERDI – HD DL
Wup
Amrap 6’
15 Plate Goodmorning
10 Prisoners stepup
5 Step slow burpee
strenght
12’ 3rm DL
-10% 2×3
-5% 1×3@31×1
conditioning
Karen
150 wb
cout
B+A
SABATO
GYM DAY
skill
TTB tecnique
Wup
4’ 20” on : 20” off
Alternate between:
compression pike each leg
plank each side
Elbow to hand
Conditioning
100 ttb
Every time you break perform 15 pushups
cout
1200 easy run