LUNEDÌ
WUP
3 Rounds of:
15” Hanging Hold
10 Scapular Pull-Ups
Then:
RE-TEST or TEST Max UB PU
WOD
“BARBARA”
5 Rounds For Time:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squat
COUT
B&A
MARTEDÌ
WUP
Alt. EMOM 9’
Min 1.: Downward to Upward with 2” stop bottom and top
Min 2.: MB Hug Front Squat
Min 3.: MB Press
WOD
A1. 15’ to find a Heavy Cluster
Then
A2. 4 x 2’30” AMRAP Thrusters @40% A1
Rest 60” b/t
COUT
Pendley Row:
12-10-10-8
MERCOLEDÌ
WUP
2x
10 m walk on toes
10 m walk on heel
10 m walk hell to toes
3x
10 m kicked run
10 m skip run
Suicide run
3x
5+10+15
Rest 30”
WOD
COOPER RE-TEST or TEST
12’ run for meters
COUT
MIDLINE&CORE
3-4 sets of:
20 m quadruped crawl
40 m heavy farmer carry
14 Alt. Single Leg V-Ups
GIOVEDÌ
WUP
AMRAP 6’
7 Sit-Ups
9 Push Press btn, snatch grip @ebb
11 good morning
WOD
Ever 90” x 8 sets
2 Power Snatch
+
3 Hang Power Snatch
With a light weight.
COUT
With a manageable weight
8’ AMRAP
LADDER UP
2-4-6-8…
Hang Power Snatch
TTB
VENERDì
WUP
200 m run
7 good morning
7 push ups
200 m run
5 good morning
5 push ups
200 m run
3 good morning
3 push ups
WOD
Cash in:
400 m run
+
9-15-21
DL
Ring Dips
Box Jumps
+
Cash out:
400 m run
COUT
Deload back chain
SABATO
WUP
3 Rounds of:
50 Single Unders
10 Alt. Step Lunges
10 KB SDLHP
WOD
15 DU
10+10 KB Snatch
20 FR KB Lunges
25 DU
8+8 KB Snatch
16 FR KB Lunges
30 DU
6+6 KB Snatch
12 FR KB Lunges
45 DU
4+4 KB Snatch
8 FR KB Lunges
COUT
B&A
SKILL CLASS
MAR: Butterfly Pullups
GIO: Snatch P.2
BEACH EXPERIENCE
lunedi
wup
Tabata alt.
Airsquat
Skip
wod
Ladder 10-1
Kb snatch (dx-sx)
100 mt run
C/out
Tabata
Hollowbody position
mercoledi
wup
4 round
30” Plank
5 Downward to upward dog
10 Shoulder tap
Rest 20”
wod
6 rounds on the sand
12 Kb swing
60 mt Kb carry
6 Buerpee
cout
B+a