LUNEDÌ
WUP
3 Round
20 m Skip
10 Plate Deadlift
10 Down&Up
WOD
5 Round for time:
10 DBs Thrusters @20/10
20 Plate GTOH @10/5
30 Sit-Ups
400 m run
COUT
Deload Quads and Shoulders
MARTEDÌ
WUP
10 Downward to Upward dog
10 Scapular Push Ups
10 MB press
WOD
1 Push Press + 2 Push Jerk (2” stop in catch position)
Work onto a tecnical weight.
Then, with the same weight
EMOM 7’
2 Push Jerk
COUT
Amrap 15’
Strict Cindy
MERCOLEDÌ
WUP
3 Rounds
10+10 wrist circles
10 Plate Scapular Push Ups in pike position
20” hollow hold with palms pressing against wall
WOD
SKILL DEVELOPMENT: HSPU
Emom 16’
Min 1: 20”-30” handstand hold
Min 2: 5 Kipping drill + 5 Kick to Wall
Min 3: 5/7 Negative (slow lowering) + tuck position (bottom hspu)
Min 4: Rest
COUT
Emom 10’
Odd: 7/9 hspu
Even: 50 DU
GIOVEDÌ
WUP
Ladder
10-2 MB Clean
2-10 MB Push Press
At the end of every set: 3 tuck jump
WOD
3 x 3’ Amrap
7 Wallball
9 Box Jump over
12 DB Snatch
-Rest 90” b/t
COUT
Banded Pulley
5×5 – tempo 3.1.2.2
VENERDì
WUP
3 Rounds
7 DL tempo 3.2.3.1
30” Elbow plank
WOD
Deadlift
5×5 @40-50% 1RM
2” stop below the knee
COUT
4 Round
3 Rope Climb
9+9 Front Rack KBs step Ups
SABATO
WUP
3 Rounds
8+8 Split stance T-spine rotation
8 Seated Wall Slide
8 Hammer DB Goblet squat
WOD
Team wod
2x IGOUGO
7 Rounds each partner
7 Power Clean @50/35
7 Front Squat
7 Bar Facing Burpees
COUT
Emom 5’
50-75 DU