LUNEDÌ
WUP
3 Rounds of:
12 external rotation
10 Cuban press
8 Half squat Jump (2” pause in bottom)
WOD
Every 2’ for 5 sets
8 Power Snatch t&g (40% 1RM)
COUT
7 Rounds of:
2 Bar MU
4 Power Snatch
MARTEDÌ
WUP
3 Rounds of:
200 m run
7+7 Windmill
7+7 Cossack squat
WOD
“NANCY”
5 Rounds:
400 m run
15 OHS
COUT
B&A
MERCOLEDÌ
WUP
4 Rounds of:
6 Downward to Upward Dog
4 Pike Push Ups
2 Wall Climb
WOD
Mantain the same ROM of TEST WEEK and perform
Emom 10’
Odd: 35% of Max Strict Hspu
Even: 6/8 reps of Alt. Floor Press in Glutes Bridge – tempo 2020
COUT
12’ Amrap of:
12 Pullups
12 Power Clean
GIOVEDÌ
WUP
Emom 9’
Min 1: 20” L-Sit
Min 2: 16 ALT DB DL
Min 3: 8+8 Upright Row
WOD
4 x 3’30” Amrap of:
10 DB Snatch @22.5/15
8 Air Squat
4 TTB
-90” rest b/t amrap
COUT
3 Sets of:
Max STRICT PU UB (buffer 2) + Max reps kipping pullups
VENERDì
WUP
3 Rounds of:
10 Good Morning
10+10 Backward Lunges
20” Hollow Hold
WOD
DEADLIFT
5×5
No climbing. Find a good weight and work with it.
COUT
40-30-20-10
Double Unders
Wall Balls @9/6
SABATO
WUP
Amrap 7’
100 m run
8 Plate GTOH
6 BP Touch
WOD
10 Rounds of:
200 m run
10 DB Burpees
10 Ring Row
COUT
CORE CONDITIONING
4 Set of:
12 Weighted flutter kick in Hollow Body
-30” rest
10 Compression Pike
-30” rest
12 Superman Pulse
-60” rest b/t sets
SKILL CLASS
MAR: RMU
GIO: Clean&Jerk
BEACH EXPERIENCE
lunedi
wup
Run 5’
wod
Emom 20’
5 burpees
7 air squat
cout
Tabata Hollow Body Position
mercoledi
wup
Amrap 7’
10 sit ups
10 step lunges
10 tuck jumps
wod
5 rounds of
45” Squat Hold
30 m quadruped crawl on sand
45” Jumping lunges
30 mountain climbers
cout
Stretching