LUNEDÌ
WUP
2 Rounds of:
6 Air Squat Bottom to Bottom
6 Shift from Squat to knees (ankle mobility)
6 Alt. Cossak squat
WOD
In 20’ find 1 RM of Back Squat
COUT
Amrap 7’
(3, 6, 9, 12…)
Box Jump
Push Ups
MARTEDÌ
WUP
GYM STRENGTH
Emom 8’
Odd: 30% + 2
Even: 8+8 Upright Row
*chi non sa/ricorda il proprio Max effort ne fa 5 (se ha bisogno con l’elastico)
WOD
5 Rounds for time:
10 Ring Dip
20 KB Swing
50 DU
COUT
Deload shouders and lat
MERCOLEDÌ
WUP
Amrap 5’
10 Russian swing
8 Goblet squat
3+3 Push Press
WOD
“THE LAMB”
Buy in
24 Burpees
+
9 STOH @50/35-43/30
200 m run
15 Squat Clean
200 m run
21 DL
+
Cash out
24 Burpees
COUT
4 sets of:
8/10 Powell raises each arm
-rest 45”-60”
GIOVEDÌ
WUP
2 Rounds of:
5 ring row
7+7 Wind Mill
9 KB Sumo squat
WOD
With a Running Clock complete:
From 0’ to 6’
Ladder 1-10
TTB
DB Snatch
From 6’ to 12’
3 Rounds of
10 Pullups
10+10 one arm DB OHS
From 12’ to 18’
100 Alt. DB Push Press
Every set is a “For Time” workout; if you complete before the end of 6’ use the remaining time to rest
COUT
B&A
VENERDì
WUP
3 Rounds of
10 Cuban Press
10 Air Squat
10 Down&Up
WOD
6 Intervals 90” on – 90” off
A.
12 Thrusters @43/30
12 Burpees
+
Max reps Power Clean
B.
12 Burpees
12 Power Clean
+
Max reps Thrusters
C.
12 Power Clean
12 Thrusters
+
Max reps Burpees
COUT
B&A
SABATO
WUP
Every 2’ for 6 set alternate between:
A.
20 Russian Twist
10 Tuck up
30” Hollowbody Hold
B.
20 Superman Pulse
10 Superman Rock
30” Superman Hold
WOD
RUN
2×15’
-Rest 4’
COUT
Stretching and cool down
SKILL CLASS
WL Split Jerk
GYM Ring Muscle Up