LUN
wup
Hollow Body Hold
8 set
20” on – 20” off
Skill
Ring Muscle Ups
cout
3 Rounds of:
40 Double Unders
20 Deadlift @80/50
2 RMU
MART
wup
3 Rounds of:
20 Plank toe touch
10 Down&Up
10 Plate GTOH
wod
200m run
10 Kb Snatch
15 burpees
200m run
20 Kb Snatch
10 burpees
200m run
30 Kb Snatch
5 burpees
cout
EMOM 15’
(Work 30” – rest 30”)
Min 1: DB Curl
Min 2: Australian Pullups
Min 3: Bar Dips
MERC
wup
3 Rounds of:
8 Glutes bridge
10+10 Palloff Press
8 Banded jumping air squat
wod
Back Squat
5×7 – tempo 2211
Then
5×5 barbell half squat jump (1” pause in bottom position)
cout
1200m easy run
GIOV
wup
Turkish Get-Up
Work 20’ to find a load to perform 5 reps each arm
wod
5 Rounds of:
24 Front Rack Double KB Step Up
12 Double KB Push Press
12 Pullups
cout
Stretching and mobility
VEN
wup
EMOM 10’
Odd: 10 straight leg jump increasing high
Even: 10 banded swing
wod
Every 2’ for 7 sets:
10 Power Clean T&go style
cout
AMRAP 10’
10 Power Clean
15 Toes to bar
20 lateral barbell jump
SAB
wup
5 Round with a jump rope:
10+10m single leg jump
10m single unders
10m calciata
10m skip
wod
6 Round
2’ on – 2’ off
Run
cout
ANNIE
50-40-30-20-10
Double Unders
Sit Up
SWIM
wup
10 circonduzioni spalle
10 circonduzioni alternate
10 rotazioni del busto
Prima sessione (riscaldamento)
2 vasche stile
rest 20”
2 vasche rana
rest 20”
2 vasche dorso
rest 20”
seconda sessione
3 vasche stile al 60% (respirazione ogni 3)
rest 60”
3 vasche stile al 75% (respirazione ogni 3)
rest 60”
2 / 1 vasche stile al 100% ( test )
ripetere uguale per il dorso
ripetere uguale per la rana
2 vasche farfalla inversa (scarico spalle)
20 sec. addominali (tenuti a bordo vasca o tavoletta) posizione a squadra