LUNEDI’ HD
WUP
BB Primer
3 Sets of:
• Floor/Hang
• Floor/High Hang
• Floor/Muscle Clean
-3 Front Squat-
3 Sets of:
• High Hang/Muscle clean
• High Hang/Power clean
• High Hang/Squat clean
-3 Front Squat-
3 Sets of:
• Floor/Muscle clean
• Floor/Power clean
• Floor/Squat clean
-3 Front Squat-
3 Sets of:
• Press
• Push Press
• Push Jerk
-3 Thrusters-
WOUT
BB Complex
1 Squat Clean + 1 Thruster + 1 Front Squat + 1 Push Jerk
One Rep of BB complex every 90” for 12 sets @climbing weight
COUT
Skill:
Work on DOUBLE UNDER
[tabata for Rx]
MARTEDì GYM’
WUP
3 RFQ
10 banded pull – tempo 3112
10” Ring row top hold
12 reverse snow angel – tempo 3030
WOUT
Every 75”
5×2 Weighted Pull-ups @90% 1RM
Then
5 superset of:
• Max reps bottom-half Pull-ups
• Max reps bent over row
COUT
AMRAP 6’
12 Kb Swings @24/16
18 Alternate Single Leg V-Ups
MERCOLEDì REOPEN
WUP
4 Sets of:
40” on | 20” off
• Single Unders
• Good Morning
• One arm DB/KB Push Press
WUP SPECIFICO
2 Sets of:
3 Press @ebb
5 DL @ebb
10 Step up/down
-add weight-
2 Sets of:
3 Push Press
5 DL
10 Step up/jump down
-add weight until final load-
3 Sets of:
3 Jerk
5 DL
10 BJ
WOD
13.2
AMRAP 10’
5 STOH @115/75 – @95/75
10 DL
15 BJ
COUT
4 Superset of:
• 8 DBs Zottman Curl
https://youtu.be/L0REVLe-aQ4
• 8 DBs French Press
https://youtu.be/GFdbiVdBdCg
-rest 1’-
GIOVEDì ED
WUP
2 Giant Sets of:
3 x 10mt Skip
3 x 10 Mt 3 Doppio impulso
3 x 10 mt Skip mono laterale (each leg)
RUN
3 x 8’ for Max meters
Rest 3’
COUT
Work on Parallette Shots
Then
3×7 – rest 1’
VENERDì TEAM 3x
WUP
10 Banded dislocation
10 Alt. Lunges + Dislocation
10 Alt. Lunges + 1/2 B. dislocation
10 Banded OHS
Then
While C run 200m, A&B do Syncro PVC OHS and rotate (B-C&A / A-B&C)
+
While A&B do 10 bar swings, C perform Plank Hold with feet on wall, and rotate (B&C-A / C&A-B)
WOD
3 Rounds of:
While 2 Partners performing 50 syncro OHS, the third stay in Dead Bar Hold
-200m run all team-
While 2 Partners performing 70 TTB//K2E//K2C, the third stay in HS Hold
-200m run all team-
COUT
Deload/stretching
SABATO
WUP
2 Sets of:
5 swing
5 Air squat
5 Push-Ups
+
2 Sets of:
5 Pike
5 squat with feet together
5” ring top hold
+
2 Sets of:
4 Pull-Ups
4+4 negative+bottom pistol
4 negative ring dip
WOD
4 RFT:
10 C2b
24 Pistols
7 Ring Dip
-every minute perform 5 Push-Ups-
COUT
B&A