LUNEDÌ
WUP
20” on – 10” off
4x Dead Hang
3x Scapular Pullups
2x Ring row
WOD
EMOM 10’
5-10 Strict Pullups
COUT
3 Rounds for Time
20 WB @9/6
20 KBS @32/25
200 m run
MARTEDÌ
WUP
3 Rounds of
10 Plate Good Morning
5+5 Single Leg KB DL
10 Hip Thrust
WOD
Deadlift
3×3 DL – 3” stop at the bottom&knees to set up
Then find 1RM DL in 15’
COUT
Amrap 5’
Ladder +1
DB Deadlift
Devil Press
MERCOLEDÌ
WUP
3 Rounds of:
10” Plank
7 Downward to Upward
5 Elbows to Hands in plank
-30” rest b/t sets
SKILL
Work on HSPU
WOD
TEAM 2X
I go U go on set
3 x AMRAP 5’
5 HSPU
5+5 KB Clean
Rest 2’
COUT
B&A
GIOVEDÌ
WUP
6’ AMRAP
200 m run
5 Burpees
WOD
For Time
6 Rounds of:
12 Hang Power Clean @43/30
9 Lateral Burpees
6 C2b
-60” rest b/t rounds
COUT
4 Superset:
8 DB row + 4 DB press @heavy
-60” rest b/t
VENERDì
WUP
3 Rounds of:
10 ext rotation
10 cuban press
BBPRIMER
With a empty BB perform 2 sets of:
2 Snatch DL with 2” stop at the knees
2 H.H. H.Pull
2 Snatch DL with 2” stop at the knees
2 H.H. Muscle Snatch
2 Snatch DL with 2” stop at the knees
2 H. Power Snatch
2 Snatch DL with 2” stop at the knees
2 Squat Snatch
WOD
15’ to find 2RM Squat Snatch (NO T&go)
Then
EMOM 8’
3 Squat Snatch @50-60%
COUT
1200 m easy run
SABATO
WUP
With a Jump rope
4 Rounds
20” on – 10” off
-salti a piedi uniti in avanzamento
-skip in avanzamento
-calciata in avanzamento
WOD
RUN
4 Sets:
4’ on – 3’ off
COUT
Weighted Plank
4 sets
30” on – 60” off
ROWING CLASS
WUP
5’ on row:
1’: @24 s/m
2’: @26 s/m
3’: @28 s/m
4’: @26 s/m
5’: @24 s/m
Then
8 rounds:
20” hard pace (>28 s/m)
10” recovery pace (<24 s/m)
WOD
50 cal row
40 V-Ups
30 DB Snatch
20 BJO
30 DB Hang C&J
40 Pushup
50 cal row
KIDS
mart
w/up
Tabata alt.
Jumping jack
Skip
Run
Burpee
skill
Push press
wod
5 round
5 Push press
5 Pass over the box
game
1 2 3 stella
giov
w/up
Tabata alt
Monkey walk
Würstel
skill
Pullup
wod
X’
6 Mountain climber
5mt broadjump
game
Tira la coda
Tutti con un fazzoletto nell’elasico dei pantaloni , bisogna rubarlo agli altri . Chi lo perde , penitenza . (5 Airsquat per esempio)