LUNEDI
W|U
2 RNFT
7 CubanPress
7 Kang squat
7 + 7 DeadBug
SKILLWORK: 20’
Squat Snatch
SPORT
ANNIE
For Time
50-40-30-20-10
DU
SitUps
C|O
1’ + 1’ Single Leg Mezieres
1’ Double Leg Mezieres
1’ ArmLess PrayerPose
MARTEDI – ED
W|u
4 RNFT
10 air squat
10 backward lunges 10 burpees box jump 10 m crab walk
5x 60″ all out rest 2′
C|o
Alt. Emom 12′
10 burpees touch
10 Pullups
MERCOLEDI
W|U
AMRAP 6′
10 Jumping squat
7 Ring Row (2”Stop Top e Bottom)
5 PushUps (2” stop Bottom)
SPORT
3 ROUND AMRAP
1 min Thrusters (43/30)
1 min Burpees
1 min HH. Power Clean
1 min BoxJumpOver
1 min Rest
C|O
3 x 5/7 Strict TTB
Rest 2’
GIOVEDI – HD
W|U
3’ Lateral Step Ups Over
Then 2RNFT
10 + 10 LegRaise in Quad. Position
10 Goblet Squat @3131
10 + 10 Pallof Press
SPORT
Back Squat @3131
4-4-4-4-4
Rest 2’
C|O
5 SuperSet
3/ 5 Strict HSPU + MaxRep Low PushUps / Parallette pushUps
Rest 2’
VENERDI
W|U
NOT FOE TIME
21-15-9:
Goblet Squat
Kettlebell Swings
Each Round : 400 Meter Run
SPORT
ALT EMOM 12′
• 3/5 MuscleUps
• 15/10 DL @100/ 70
• 15/10 WallBall
C|O
1′ Hamstring stretch
1′ Dorso Stretch
1+1′ Quad stretch
SABATO
W|U
4RNFT
10 TucksUps
10 banded shoulder rot
10 banded ohs @3131
SPORT
TEAM OF 3
For time (cap time 30′)
3 Round
• 10 TTB
• 10 burpees face the bar
• 10 OHS @40/30
Run 200
2 Round
• 20 TTB
• 20 Burpees
• 20 OHS
1 Run 200
1 Round
• 30 TTB
• 30 burpees face the bar
• 30 OHS
C|O
3’ Breath