LUNEDI ED
wup
4 round
10 BW lounges @ebb
20 calf @ebb
30” skip
run for meters
3×7’ r3’
wod
Ladder
10-1 pulse up
1-10 devil press
cout
Accumulate 100 DU
MARTEDI
wup
12 x 30”on 30”off
Alternate
Ring row
Banded high pull @3113
Burpee no jump
Hollow rock
gymnastic strenght
1RM strict pullup WTD
wod
3x amrap 4’ r2’
5 c2b
10 pushup
15 sdhp @35/25
cout
Banded lat stretch 1’+1’
Tricep Banded 1’+1’
Cross btb 1’+1’
MERCOLEDI HD
wup
3 rfq
12 Hip flow
12 toracic rotation
6 Airsquat @5231
back squat
10 RM
Then
-50%
3×2’on 1’off
cout
Standing filly press
12 10 10 8
R1’30”
GIOVEDI teamwod
wup
5 round
5 Jumping AS
5 candela rack
5 downgrade to upward
wod
AMRAP 18’
Team of 2
CONGA STYLE
6+6 HANG DB PCLEAN&STOH
5 TTB
4 BP
3 ROPE CLIMB
cout
B+a
VENERDI
wup
Amrap 7’
14 banded hip hinge abductor
https://youtu.be/wX8IW2jjDVk
14 KB Goodmorning
https://youtu.be/GJ8ZQeHz8fI
7+7 KB step up
skill
DeadLift (lo scopo è lavorare sulla linea, sulla spinta delle gambe con massima tenuta della schiena, sul t&g, sino a trovare il carico per il workout)
wod
3rft
10 dl @100/70 (rx)
200 run
cout
Face pulls
12-10-10-8
SABATO
wup
2 rounds
15 PVC rotation focused on high pull and turn over
10 alternating PVC OH Cossack squat
5 (1+1) drop snatch from full extension power+squat
BB Primer
5’ amrap
5 hh muscle snatch
5 snatch balance
5 ohs
wod
EMOM 15’
1 Hang Power Snatch
2 squat snatch
1 OHS
cout
5×5 sott press
https://youtu.be/IEt_8r7yS-s