LUNEDI
W|U
3 ROUNDS
30 Alt Mountain Climbers
20 Alt Slow DeadBug
10 Slow TuckCrunch
Rest 30”
WORK ON : KIPPING PULLUPS / BUTTERFLY
EMOM 10’
20”ON | 40” OFF @ME
(With Soft Ball)
SPORT
AMRAP 15’ | 2’ON – 1’OFF
10 Thruster @40/30
8 Lateral Burpees
C|O
1’ Pike
1’ + 1’ Ballerina
1’ + 1’ Shoulder Ext. with pvc
MARTEDÌ
W|U
AMRAP 6’
4 Snatch DL
6 P.Press snatch Grip from Back
8 Kang Squat (3” stop x station)
10 Down n Ups
BB PRIMER :
4 Round | Rest 45”
3 DL
3 Position Muscle Snatch
3 Position DeepPower Snatch
3 OHS Squat
SPORT
ALT EMOM 16’
- 3 Position DeepPower Snatch
- 5 Ohs
C|O
Tabata: Hollow
MERCOLEDÌ
W|U
4 RNFT
10 2xKB DL
30Mt 2xKB Farmer Carry
10 2xKB Swing
SPORT
LADDER 10-1
Hspu
Hang Squat Clean
NB. Every 90” perform 5 PullUps
C|O
1’ Armless Prayer
1’ + 1’ Banded Gainer Oh
1’ + 1’ Cross Btb
GIOVEDI – HD
W|U
4 RNFT
12 One arm DB Squat Clean
9 RingRow False Grip
6 One Arm DB Press
SPORT
15’ to Find 3RM Front Squat
Then deload -10/15% and
Repeat 3 Times | Rest 2’ BTS
C|O
3 x 5/7/10 RingDips @WTD
Rest 90”
VENERDÌ – ED
W|U
Amrap 6’
30mt ShuttleRun
20 Alt Prisoner StepUps
10 RopePull (5+5)
SPORT
FOR TIME
1000 Run
8 Rope Climb
600 Run
4 RopeClimb
200 Run
1 RopeClimb
C|O
FOR TIME
50 Box Jump Over
SABATO
W|U
7’ Burpees touch
SKILL WORK : Double Unders
SPORT
15-12-9-6-3
SDHP
TTB
C|O
B&A