26.08-31.08

LUNEDÌ WUP 3 Rounds of: 8 Plate Scapular push ups 12 Plate GTOH 16 OH Step Lunges WOD Mantain the same ROM of TEST WEEK and perform Emom 12’ Odd: 35% of Max Strict Hspu Even: 6/8 reps Dual KB Z-Press – tempo 2020 COUT Amrap 9’ Ladder Up 3, Leggi tutto…

19.08-24.08

LUNEDÌ WUP 3 Rounds of: 12 external rotation 10 Cuban press 8 Half squat Jump (2” pause in bottom) WOD Every 2’ for 5 sets 8 Power Snatch t&g (40% 1RM) COUT 7 Rounds of: 2 Bar MU 4 Power Snatch MARTEDÌ WUP 3 Rounds of: 200 m run 7+7 Leggi tutto…

12.08-17.08

LUNEDÌ WUP 3 Rounds of: 10 m Plate OH Walking Lunges 8 Cuban Press 6 Ring to Chest WOD Mantain the same ROM of TEST WEEK and perform Emom 8’ Odd: 35% of Max Strict Hspu Even: 6/8 reps of KB Z Press each arm – tempo 2020 COUT 3 Leggi tutto…

05.08-10.08

LUNEDÌ WUP 4 Rounds of: 15” Elbow Plank 10 Elbow to Hands 10 Shoulders Tap WOD Mantain the same ROM of TEST WEEK and perform Emom 10’ Odd: 30% of Max Strict Hspu Even: 6/8 reps of Alt. Floor Press in Glutes Bridge – tempo 2020 COUT Amrap 10’ 10 Leggi tutto…