LUNEDÌ
WUP
4 Round of:
10 Banded Pull down in Hollow Body position
10 Inchworm Push Ups
WOD
“GENTLEMEN”
14’ EMOM
Min 1: 3 BMU
Min 2: 6 HSPU
COUT
Deload Shoulders
MARTEDÌ
WUP
1200 m run
WOD
25’ Amrap
100 m Front rack KBs carry
50 walking Lunges Body weight
100 Single Unders
30 Hang power Clean @43/30
COUT
B&A
MERCOLEDÌ
WUP
Amrap 7’
16 Jumping Jack
10 Plate GTOH
8 Burpees
10 Air squat
WOD
SUMMER CHALLENGE
Team of 2 (M/F)
WOD A
4’ Emom
Min 1: Atleta A – Amrap Thrusters @ebb//Atleta B – Bar Hang hold
Min 2: Atleta B – Amrap Thrusters @ebb//Atleta A – Bar Hang hold
Min 3: Atleta A – Amrap Thrusters @ebb//Atleta B – Bar Hang hold
Min 4: Atleta B – Amrap Thrusters @ebb//Atleta A – Bar Hang hold
IMMIDIATLY INTO
WOD B
3’ To perform MAX TIME UB bar Hang hold (A+B)
COUT
6×5 Strict Ring Dip
Res 60” b/t
GIOVEDÌ
WUP
3 Round of
10+10 Banded external rotation
10 Cuban rotation
20” Elbow plank
WOD
STRICT PULL CONDITIONING
4 Round
2’ on – 1’ off
10 Ring row
12 Renegade row
In the remaining time: amrap Seated Banded Pull
COUT
100 KB snatch in few set as possible
VENERDì
WUP
3 Round of
16 Alt. Compression Pike
8+8 one Leg KB deadlift
WOD
“💇🏻♀️ LE COIFFEUR 💇🏻”
27 Rounds
1 DL @120/80
9 Air Squat
4 TTB
COUT
B&A
SABATO
WUP
Burgener w|up
WOD
3 position (squat!!) snatch (Hang/low Hang/Floor)
Every 75” x 10 set
Find a heavy single
COUT
For time
5 Hang power snatch @43/30
10 STOH
75 DU
7 Hang power snatch @43/30
14 STOH
50 DU
9 Hang power snatch @43/30
18 STOH
25 DU