LUNEDÌ
WUP
2 Rounds
10 Pull down in Hollow Position
8+8 one leg KB deadlift
400 m run
WOD
“MUFASA” (HB Antonio Manca)
12’ Amrap
9 Pull-Ups
5 DL @120/90
600 m run
COUT
Emom 5’
50-75 DU
MARTEDÌ
WUP
3 Rounds
10+10 banded row in lateral plank
15 cuban rotation
5+5 one arm DB OHS
WOD
OHS from Rack
5-5-5-3-3-3
COUT
For time
30 OHS @43/30
Every drop perform 6 Burpees over The bar
MERCOLEDÌ
WUP
3 Rounds
20 alt. Banded Dead Bug
10 Push-Ups- tempo 2020
WOD
Amrap 25’
100 m Farmer Carry @heavy (DX)
15 Push press UB @ebb
20 Bent over row UB @ebb
25 Russian twist
100 m Farmer Carry @heavy (SX)
25 Russian twist
20 Bent over row UB @ebb
15 Push press UB @ebb
COUT
B&A
GIOVEDÌ
WUP
3 Rounds
10 Prone PVC press + raise
15 m duck walk
10 PVC OHS
WOD
2 Hang Power snatch + 1 squat snatch
Find a tecnical weight then @80%
COUT
EMOM 16’
Odd: 1 rep of previous complex
Even: 3/5/7 STRICT Ring dip
VENERDì
WUP
EMOM 5’ (45”/15”)
Max effort DU
WOD
HIIT
25 on – 40” of
Alternate between
A. Burpees plate
B. Box Jump Over
COUT
Tabata Hollow/Arch
SABATO
WUP
Amrap 5’
5 reverse burpees
7 ring pull down
50 single unders
WOD
4 Rounds
4 BMU
16 Pistols
64 DU
COUT
B&A