LUNEDÌ
WUP
EMOM 9’
(40” on – 20” off)
- Banded PVC pull down (feet on MB)
- Box Dips
- Bar swings
SKILL
Bar Muscle Ups
WOD
10 Rounds of:
2 BMU
4 Pistols
8 KB swing @32/24
COUT
B&A
MARTEDÌ
WUP
3 Rounds of:
10 Alternate Bird Dog (2” pause)
10 Plate good morning
10 crusty squat
WOD
Deadlift
6×5 – 3” pause on bottom and knees
(Must be done the eccentric phase)
COUT
3 Rounds for time:
15 DL @same weight of previous work
12 TTB
10 Push-ups Hand release
MERCOLEDÌ
WUP
EMOM 10’
Odd: 100 m run
Even: 10-12 burpees
WOD
RUN
3 sets of:
4’ on – 4’ off
COUT
LADDER
20-2 DB snatch @22.5/15
1-10 Bp over The DB
GIOVEDÌ
WUP
4 Rounds of:
2+2 Rope Pull
10 Syncro OHS with PVC
30 Single Unders alt.
WOD
In team of 2
AMRAP 18’
4 Rope Climb
12 Syncro OHS @43/30
200 m partner run
COUT
B&A
VENERDì
WUP
3 Rounds of
10 Ring Row
5 stepped Burpees
100 m run
WOD
AMRAP 15’
75 DU
20 DB suitcase step Lunges
10 Pullups
10 Burpees Box Jump
COUT
Seated Arnold Press
12-10-10-8 reps @by feel
SABATO
WUP
3 Rounds of:
10 cuban press
5 goblet squat (2” bottom)
5 squat jump
WOD
In 15’ find your 3RM of Clusters
COUT
4x
AMRAP 2’
13 Thrusters @43/30
- Max reps Strict PU
-Rest 1’
ROWING CLASS
WUP
5’ on row:
1’: @24 s/m
2’: @26 s/m
3’: @28 s/m
4’: @26 s/m
5’: @24 s/m
Then
8 rounds:
20” hard pace (>28 s/m)
10” recovery pace (<24 s/m)
WOD
AMRAP 20’
250 m row
- ladder +5 of
10 Air squat
10 push press
SWIM
WUP
10 rep each
Shoulder rotation hands down
T Shoulder rotation
T open + I open straight arms
Shoulder rotation frontal plane
Hip rotation
Frontal kick
Airsquat
Air thruster (1 leg push)
Stand to Plank
Pushup
Step BP no pushup no jump
https://swimout.it/preparazione-atletica-nuoto-come-scaldarti-a-secco-prima-dellallenamento/
10 vasche any style
Then
3x Max meters apnea
-Rest 1’
4 vasche 50 m – Rest 10”
-stile
-dorso
-rana
Tavoletta:
(3x)
2 vasche gambe stile + 2 vasche stile
2 vasche gambe dorso + 2 vasche dorso