LUNEDÌ
WUP
3 Rounds of:
12 MB Deadlift
9 MB Clean
6 MB Push Press
WOD
Re-Open
“13.4”
Amrap 7’
3, 6, 9, 12…
Clean & Jerk @61/43
TTB
COUT
Renegade Row
12-10-10-8
MARTEDÌ
WUP
GAME
“Cone Grab”
Who lose perform
3 Air squat + 3 burpees
WOD
Team Quarter Murph
4 Rounds of:
2x(200+200) m run (A+B/A+B)
25 Pull-Ups (A+B)
50 Push-Ups (A+B)
75 Air Squat (A+B)
2x(200+200) m run (A+B/A+B)
COUT
B&A
MERCOLEDÌ
WUP
3 Rounds of:
15 calf
20 Inchworm 🐛walk
25+25 one leg jump on plate
WOD
MIDLINE CONDITIONING
Emom 20’
(Work 45” at lest)
Min 1: Quadruped Crawl Hold
Min 2: Wall ball Sit-Ups
Min 3: Double Unders
Min 4: rest
SKILL
Handstand & Hsw
COUT
Cool Down
GIOVEDÌ
WUP
Amrap 6’
7 Snatch DL
7 BB Upright Row
14 Jumping over the BB
WOD
Every 75” x 5 Sets
8 Power Snatch
COUT
4’ amrap
30 Bar Facing Burpees
-
Max reps Power Snatch @35/25
-4’ rest
4’ amrap
30 Power Snatch
+
Max reps BFB
VENERDì
WUP
Emom 9’
Min 1: Scapular Push Ups in plank (45” work)
Min 2: 15”/20” Tuck position Hold between box
Min 3: Plate good morning (45” work)
WOD
21-15-9
Deadlift 100/70
Ring Dip
Box Jump
COUT
Accumulate 35 supine Ring rows
SABATO
WUP
4 Rounds of:
50 m Db/Kb OH Carry
30 reverse SU
20 Alt step lunges
WOD
Amrap 15’
7 DB Push Press (dx)
15 m OH Walking Lunges (dx)
7 DB Push Press (sx)
15 m OH Walking Lunges (sx)
200 m MB run
COUT
B&A
SKILL CLASS
MAR: Barbell Cycling
GIO: BMU