LUNEDI – ED
W|U
3 RNFT
10+10 Lateral Single Leg StepUp
20mt Death March
10 Heavy Swing

Then 7’ Pose Running Drills

TEST
7’ Run @ME

CONDITIONING
AMRAP 8’
30 Double Unders
20 Alt Mountain Climbers
10 Down N Up
5 Snatch @50/40 – 40/30

C|O
1’+1’ Single Leg Mezieres
1’+1’ Psoas Stretch
1’ Child Pose

MARTEDÌ – HD BS
W|U
ALT EMOM 9’

  • 40”Front Rack Double KB Carry
  • 20”+20” Lateral Plank
  • 40” Wall Sit

W|O
10’ to find 4 RM BACK SQUAT
Then Deload -5%
2 x 3
Then deload -5%
2 x 3 @31×1
Rest 90” BTS

CONDITIONING
4 RFT
3 BarMu
6 Power Clean & Jerk @60/45
9 Lateral Burpees

C|O
B&A

MERCOLEDÌ – TW
W|U
3 RNFT
10 (5+5) Single Leg Cone Touch
5 Box Jefferson Curl @3333
10 Kang squat
5+5 Rope Pull

CONDITIONING
AMRAP 31‘ – Team Of 2
A) 4 Rope Climbs
8 Thrusters
11 Box Jumps

B) 400m SandBag run

C|O
3’ Breath Session

GIOVEDI – SKILL GYM HS
W|U
3 RNFT
10 Scapular PushUps
20” Plank
30 Alt Shoulder Touch from Quad

SKILL WORK :
12’ Work On HS / HS walk

CONDITIONING
3 RFT
7 C2B
14 Alt. Pistol Squat
21 Oly Alt Kb Snatch

C|O
Streatching (completa)

VENERDI – HD DL
W|U
3 RNFT
5 Dual Bent Over Rise
10 Romanian DL
15” Hollow + 15” Tuck Crunch

W|O
10’ to find 4 RM DL
Then Deload -5%
2 x 3
Then deload -5%
2 x 3 @31×1
Rest 90” BTS

CONDITIONING
LADDER 1-10/ 2-20
TTB
Wall Ball

Every 90” – 20 DU

C|O
400 Easy Run

SABATO
W|U
Amrap 6’
5+5 Db Clean & Press
7 RingRow (3” stop BT & TP)
9 Air Squat @3312

SKILL WORK
12’ Work On Push Jerk

CONDITIONING
16 x 40”On | 20” Off
ALT BTWN

  • DB Curl
  • Shuttle Run
  • Strict PullUps
  • Dual Kb Lateral StepUps

C|O
B&A

Categorie: WOD