LUNEDÌ
WUP
15” plank
8 Step Lunges
4 Muscle Clean
30”plank
12 Step Lunges
6 Muscle Clean
45”plank
16 Step Lunges
8 Muscle clean
WOD
Amrap 24’
600 m run
7 Wall Climb
400 m run
14 Back rack step Lunges @30/20
200 m run
21 TTB
COUT
Cool down
MARTEDÌ
WUP
3 Rounds of
10 down & Up
10 Plate GTOH
10 Air Squat
WOD
4 Sets
3’ on – 90” off
Cash in:
20 alt. DB Snatch
In the remaining time
Amrap
7 Burpees
7 DB Goblet squat
COUT
4 sets of
20” Hollow hold
30” rest
10 Compression Pike
60” rest
MERCOLEDÌ
WUP
3 Rounds of
10+10 banded external rotation
10 Cuban press
10 Banded pull apart
WOD
SKILL: BMU
Work on for 15’
COUT
Emom 12’
Min 1: 15 Wallball
Min 2: 5 BMU
Min 3: rest
GIOVEDÌ
WUP
3 Rounds of
200 m run
10 Plank to Downward dog (chest opener)
15 squat feet together
WOD
Amrap 10’
16 Pistols
32 DU
8 HSPU
COUT
DBs bent over row
12-10-10-8
VENERDì
WUP
3 Rounds of
12 PVC Shoulder circling
6+6 KB Windmill
6 Russian baby maker
WOD
90” x 6 set
Every set increase weight to find an Heavy Double of Hang Power Snatch
COUT
3 Rounds for Time
18 HPS @ 35/25
9 BJO
SABATO
WUP
2 Rounds of
15” side plank dx
15” side plank sx
10 elbow to hand in plank
WOD
Strict press
5-5-5-3-3-3
COUT
3-6-9-12-9-6-3
Pushups HR
Front squat @60/40