Lunedì
Wa
3rnft
10 Air squat
10 Squat jump
10 Circonduzioni Delle spalle con PVC
Skill 10'
3 position Squat snatch
Sport 1
3rft
30 Box Jump
25 Pullup
20 Pushup
Sport 2
30 light swing
30 light ktb snatch
30 overhead KB squat
Co
B+a
Martedì
Wa
3 rnft
200 run
30du \60 su
10 Prisoner stepup
Skill Rope climb 15'
Complex clean (carico incrementale)
5 x rest 2'
Deadlift
Powerclean
Frontsquat
Jerk \ push Press
Co
stretching quadricipiti e schiena
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MERCOLEDI – HD
W|U
Amrap 6’
5+5 Turkish SitUps @5/2.5
10 Goblet Kneeling To Standing
5+5 Db Press @5/2.5
10 Goblet Alt. Reverse Lounges
A) 3 Super Set
2 TGU + ME PRESS in TOP position (each arm)
Rest 90”
B) 3 Super Set
10 DB Row (each arm) + ME PullUps
Rest 90”
C) 3 Super Set
5/7 Strict TTB + ME Hollow Hold
C|O
2 RNFT
10” Bottom Squat
5 Squat to Pike
10 “ Pike
5 Down to UpWard Dog
10” UpWard Dog
GIOVEDI
W|U
5’ AMRAP
10 Calf
10 Air Squat
10” Skip Alto
10” Skip Basso
30mt Shuttle Run
SPORT
ALT EMOM 12’
ODD
100mt Shuttle Run
3 Power Snatch
EVEN
5 Ohs
C|O
3 x 1:00
MB Partner SitUps
VENERDI
W|U
ALT EMOM 8’
ODD
10” Plank
10” Lateral Dx
10” Lateral SX
EVEN
1 Wall Climb and Hold 20”
15’ WORK ON : Kipping PullUps
SPORT
AMRAP 6’
3 HHPower Clean & Jerk @50/40 | 40/30 | 30/20
2 FrontSquat
1+1 Lateral Burpees
Rest 2’ and ADD +5/10Kg
AMRAP 4’
1+1 3 HHPower Clean & Jerk
2 Front Squat
3 Lateral Burpees
C|O
2’ x Leg Mezzierres
SABATO
W|U
4RNFT
5 Double Kb/DB Swing
5 Clean
5 Thruster
5 DnU
SPORT
TEAM OF 2
4 RFT
A 7 DL
B Amrap WallBall
Immediatly after
800 Run
Immediatly after
4RFT
A 7 TTB
B Amrap Thruster
C|O
4’ Breath Session