Lunedì
wup
3 rnft
10 Pvc freehand quat
10 External rotation
10 Jumping high knees
WL
Hi Hang squat clean
3-3-3-3-3
@climbing
wod
EMOM 10’
5 hsc
7/10 burpees
cout
1’ oh olympic wall squat
1’ + 1’ big turn back
Martedì
wup
Tabata
Alt.
Hollowbody
Banded oh
strength
HD- Press
Find 2rm
+
-5% 2×2
wod
AMRAP 7’
20 DB Push press
40 DU
cout
3×20”on 20”off
Hollow scissor kick
Mercoledì
wup
20 su
20 alt. Su
200mt run
ED
3×2’30”
Rest 2’30”
wod
FOR TIME
24-20-16-20-24
Dual Kb swing
Box jumps
cout
B+a
Giovedì
Wup
5 8 12
Prayer pushup
10’ 20’ 30’
Bar dead hang
skill
GYM
Hspu
wod
200 m Farmer Carry
12 hspu
200 m Farmer Carry
15 hspu
200 m Farmer Carry
21 hspu
cout
3×20 db suitcase split squat
*Venerdì – HD*
wup
3x
10 goblet squat + 10” bottom pos.
10 alt. Prisoner stepup
10 bar swing
strength
Front squat
Find 2rm
+
-5% 2×2
wod
FOR TIME
21-15-9
C2b
Deadlift
cout
12 10 8 8
Kb z press
Sabato
wup
3rnft
5+5 rope pull
5 bollup
5 pushup
5 Airsquat
5 light swing
wod
TW 2x
Buy-in
12/10 rope climb
Then
8RFT (IgoUgo)
While Partner A do:
7 Ring Dip
14 Goblet squat
21 KBS
Partner B do:
DU
cout
B+a