LUNEDì
WUP
3 Rounds of
6+6 Cross body one Leg DB DL
6+6 One arm DB row
WOD
For Time
15 C2b
18 One Arm DB Hang C&J (divided as you want)
12 C2b
18 One Arm DB Hang C&J (divided as you want)
9 C2b
18 One Arm DB Hang C&J (divided as you want)
COUT
3 Sets of
10 Hollow Rock + 10 V-Ups
30" rest
10 Superman Rock + 10 Superman Pulse
MARTEDì
WUP
3 Rounds of
40" Wall squat
20 m Banded Lateral Walk (10+10)
20 Reverse SU
WOD
Back Squat
Work on 3RM
Then drop to 80% and perform
5 set x 2 reps
COUT
"THE PENALTY"
8' Amrap
6 BJ
39 DU
*every minute 3 BP
MERCOLEDì
WUP
3 Rounds of
30" Skip
10 Sumo deadlift @ebb
10 Scapular Push-ups
WOD
5 Rounds of
400 m run
30 SDLHP @30/20
20 Push-ups
COUT
Cool Down
GIOVEDì
WUP
3 Rounds of
200 m run
10 KB DL
15" Plate press top hold
5 Push-Ups
WOD
SKILL: HSPU
COUT
BENCHMARK
"DIANE"
21-15-9
Deadlift @102/70
Hspu
[Compare your result with your last Diane – rif: 05.06.2019]
VENERDì
WOD
5' Amrap
10 D&Up
10 MB Front squat
50 SU
WOD
Emom 16'
Min 1: 20 DU + 10 WB
Min 2: 8 BP + 10 DB Snatch
Min 3: 12 KB Swing + 8 TTB
Min 4: rest
COUT
Cool down & Stretch
SABATO
WUP
3 Rounds of
8 Reverse Table
8 Banded Seated Pull
8 Banded Press
WOD
Work 15' on 3RM Squat Clean
COUT
9' Amrap
2 Cluster @50/35
2 Pullups
*add 2 reps every round