LUNEDI – GYMTEST
W|U
3 RNFT
10 PullApart
10 Reverse PullApart
10 Kneeling Hollow PullDown
Rest 45” BTS
TEST
Find max UB pullup
Then
EVERY 2’ x 6
-50% (+1) @MAXUB every minute
SPORT
FOR TIME
30 Burpees touch
20 Db Snatch @20/15
5 / 3 Rope Climb (Leg less If U Can)
Captime 10’
C|O
1’ Reverse Table (DnU)
1’ Forearm Streatch
1’ UpWard Dog
MARTEDI – WL TEST
W|U
3 RNFT
3 From Pike 2 Squat
5 Frontal Bent Rise
7+7 Kb press from bottom Squat
BBPRIMER
3RFQ | R 1’
2 Clean DL
2 Power Clean from HH
1 Squat Clean (3” stop liftoff)
W|O
12’ work on
3 RM Clean
SPORT
AMRAP 3 x 2’ on / 1’ off
14 dl
7 hpc
7 TTB / K2C
C|O
1’ + 1’ Psoas Stretch
1’ + 1’ Scorpion Kick
1’ Pike
MERCOLEDÌ – HD PRESS
W|U
AMRAP 6’
10 Elbow Scapular PushUps
20” Plank
10+10mt One Arm Oh Carry
W|O
10’ to find 4 RM PRESS
Then Deload -5%
2 x 3
Then deload -5%
2 x 3 @31×1
Rest 90” BTS
SPORT
4 RFT
3 RingMu
5 Goblet Squat
7 American Swing
C|O
B&A (Parlare della festa)
GIOVEDI – ED
W|U
ALT EMOM 6’
45” ON | 15” OFF
- Walking Lounges
- HollowRock
- Broad Jump
SPORT
3 x 2’30” rest 2’
CONDITIONING
AMRAP 8’
10 Sdhp
5 PushUps HR
10 SitUps
C|O
3” BreathSession
VENERDÌ – TEAMWOD of 2
W/up
5rnft
5 Cossak squat
5 Cuban press
5 Reverse snowangel
CONDITIONING
Amrap 20’
40 snatch
40 Pushup
40 OHS
40 Pullup
C/out
B+a
SABATO – HD FRONT
W|U
AMRAP 6’
10Mt Death March
10 DB Thruster
W|O
10’ to find 4 RM FRONT SQUAT
Then Deload -5%
2 x 3
Then deload -5%
2 x 3 @31×1
Rest 90” BTS
CONDITIONING
4 rft
200mt run
15 boxjump
15 wallball
C|O
3 x 20 LightSwing | R 30”