LUNEDÌ
WUP
3 Rounds of:
10 Scapular push ups with a 10/5 kg plate on the palms of the hands
5 Ring rows
10 V-Ups
WOD
“HBMC”
1-2-3-2-1 Rope climbs
15-12-9-12-15 HSPU
At the end of every set perform 21 DU
COUT
Romanian DL – 4×6
MARTEDÌ
WUP
3 Rounds of:
4+4 one arm ring row
6 Push Ups on MB
8 MB clusters
WOD
Amrap 20’
15 WB
12 Burpees Box Jump Over
3 BMU//5 strict C2b
COUT
B&A
MERCOLEDÌ
WUP
3 Rounds
20 jumping jack
10 leg swing on the sagittal plane dx/sx
10 leg swing on the frontal plane dx/sx
WOD
RUN:
2×10’
-Rest 3’
COUT
MIDLINE
Every 3’ for 4 Sets complete:
30” Elbow plank hold
15 Mountain climbers
10 Hollow Rocks
GIOVEDÌ
WUP
Amrap 5’
100 m run
10 plate GTOH
10 plate floor press
WOD
PULL STRENGTH
Emom 10’
Odd: 30%+1 strict pullup
Even: 3/5 reps one arm DB row @heavy
*chi non sa/ricorda il proprio Max effort ne fa 3 (se ha bisogno con l’elastico)
COUT
HELEN
3 Rounds of
400 m run
21 KB swing
12 pullups
VENERDì
WUP*
2 Rounds of:
10 Alt. Spiderman&Reach
10 Controlled Air Squat
45” Bottom Position squat, wide stance, elbow pushing knees out
WOD
FRONT SQUAT
6×7 – tempo 2211
-Rest 90”
COUT
6 Rounds for time of:
8 Front squat @43/30
8 Lateral burpees
SABATO
WUP
2 Rounds of:
20 Alt lunges
10 bent PVC “I” raises (jerk grip)
10 prone PVC Push BTN
WOD
SPLIT JERK FROM RACK
Work on tecnique
+
Every 90” x 10 sets perform a S.J. (2” stop at catch position) adding load only after a good execution
COUT
Amrap 7’
7 Push Jerk (BB cycling)
14 jumping lunges
SKILL CLASS
WL CLEAN
GYM HS/HSW