LUNEDI – TW
W|U
4 RNFT
7 Scapular PushUps From Elbow
14 7+7 Shrimp Squat
21 Alt and Slow Shoulder Touch From Quad Position
SPORT
TEAM OF 2 – I Go U GO
AMRAP 15’ – 2’on / 1’off
14 RingDips
28 Alt Pistol
56 Double Unders
C|O
2 x 400mt
MB RUN @12/9
MARTEDÌ – HD
W|U
3 RNFT
20 Mt Death March
10 (5+5) Db Cossack Squat
5 @33×1
SPORT
10’ to find 4 RM Back Squat
Then Deload -10%
2 x 4
Then deload -10%
2 x 4 @31×1
CONDITIONING
4 RFT
10 DB/KB Burpees
5 Strict C2B/PU
10 Box Jump Step Down
MERCOLEDÌ – ED
W|U
ALT EMOM 9’
- 20 DU
- 7 + 7 Single Leg HipTrust
- 10 Goblet Squat @20|16
NB. Every 3’ 5/7 HighSpeed Burpees
SPORT
10 x 25” Run @AO
R 2’
C|O
3 RNFT
20 Banded GoodMorning
30” Pike
10” Bottom Squat
GIOVEDI – TW
W|U
7’ Skill Work Su/Du
BBPRIMER
3RFQ | R 1’
3 Snatch DL
2 Snatch HPull
1 Muscle
2 Power / D.Power (2” stop Catch)
SPORT
12’ work on
BB CYCLING
NB. Work With Pvc is ok!
CONDITIONING
AMRAP 8’
7 Burpees
9 Kb Swing @32|24
11 WallBall Shot @9|6
C|O
B&A
VENERDI
W|U
10 Weighted Wrist Twist
5 DnU (3” Stop in Planke)
10 5+5 Ring Row False Grip (3” Stop in Top)
5 Hollow Rock (focus on Hip)
TEST
Find max UB RingMu (Transition only) or Belly2Ring
Then
EVERY 2’ x 6
-50% (+1) @MAXUB every minute
SPORT
2 x AMRAP 4’
20 DU
10 Air Squat
5 Strict RingDips
Rest 2’
C|O
1’ ArmLessPrayer
1’ Shoulder Bridge
1’+1’ Cross Btbt
SABATO – HD
4RNFT
5 Back Extension @53252
7+7 DB Single Leg Romanian DL
5 KangSquat (3”stop on bottom)
SPORT
10’ to find 4 RM DL
Then Deload -10%
2 x 4
Then deload -10%
2 x 4 @31×1
CONDITIONING
21-15-9
PullUps
Kb Snatch
C|O
Breathe Session with Calm