LUNEDÌ
WUP
Amrap 5’
10 Air squat
5 Strict K2E
200 m run
WOD
3 Rounds
400 m run
9 Power Clean @43/30
3 Wall Climb
COUT
3 Giant Set
10 Good morning
20 Box Step Up
30 Glutes bridge
MARTEDÌ
WUP
3 Rounds
10 Banded hip extension
10 Banded press
50 Single unders
WOD
Thrusters
A. Find your daily 4RM
B. Emom 5’
2 Thrusters @80-90% of A
COUT
15-12-9-6-3
Thrusters @43/30
35 DU
MERCOLEDÌ
WUP
3 Rounds
10 Scapular Pullups
10 Ring Row
3+3 Hollow to Arch hold
SKILL
Pullups (10’/15’)
WOD
4 x Amrap 3’30”
21 Double KB DL
15 Double KB Swing
9 Pullups
-Rest 90”-
COUT
3’ amrap of Push-ups
GIOVEDÌ
WUP
3 Sets (20” on – 30” off):
•Russian baby Maker
•Plank with feet on wall
•box step up
•PVC pipe OHS
WOD
Emom 20’
Min 1: Alt. DB Snatch
Min 2: Strict HSPU
Min 3: Box Jump
Min 4: OHS @35/35
Min 5: rest
COUT
B&A
VENERDì
20.3
SABATO
WUP
3 Rounds
8+8 Banded row in lateral plank
12 Plate GTOH
WOD
50 m Double KB OH Carry
+
3 Rounds of
9 MB Clean
7 MB Press
5 MB Sit-Ups
50 m Double KB OH Carry
+
3 Rounds of
12 MB Thrusters
12 MB Russian Twist
50 m Double KB OH Carry
+
3 Rounds of
15 WB
6 MB Strict K2C
COUT
B&A