LUNEDI – HD
W|U
3RNFT
30” DB Plank
30” Alt Db Row
30” DB HHClean
30” P.Press (3” stop Dip)
10’ to find 4 RM Press
Then Deload -10%
2 x 4
Then deload -10%
2 x 4 @31×1
Rest 90” BTS
SPORT
12’ AMRAP
10 Mb SitUps
20 Alt. Front Rack Lounges
10 Lat. Burpees
C|O
1’ PrayerPose
1’+1’ BigTurnBack
1’ HalfKneeling Couch Streatch
MARTEDÌ – ED
W|U
3RNFT
100 SU Alt
10 HipTrust
20 Plate Jump
7’ Pose running
SPORT
Cooper Test – 12’ @ME
C|O
3 RFT
10 Alt. DB Snatch
10 Gym. PushUps
MERCOLEDÌ
W|U
7 Box PushUps
7 Jumping Squat
7 CubanPress
SPORT
21 Hspu
9 Snatch
15 Hspu
15 Snatch
9 Hspu
21 Snatch
C|O
800 Easy Run
GIOVEDÌ
W|U
Amrap 6’
10 Calf
200 Run
10 Kneeling To Standing
SPORT
Death By
BOXJUMP : 6+2
CONDITIONG
Every 2’ x 6
2 PU.
2 C2B
2 TTB
2 MU
Or
2 x
2 Swing
2 Pu
2 K2C
C|O
1’+1’ Banded Oh Gainer
1’ Extensor Forarms Stretch
VENERDÌ – HD
W|U
4’ Hip & Shld Flow
SPORT
10’ to find 4 RM Front Squat
Then Deload -10%
2 x 4
Then deload -10%
2 x 4 @31×1
FOR TIME
40 Romanian
40 BB ROW
Every break 2 WallClimb
SABATO
W|U
3RFQ
5+5 RopePull
5 TTRope
5 GoodMorning
5 Mb Clean
5 PushUps
SPORT
TEAM OF 2 – AMRAP 12’
A) For Time
1 RopeClimb
5 RingDips
7 Power Clean
B) Amrap
American Swing
C|O
B&A