Lunedì -TW-
W|U
BB Primer
From position of High/Hang/Floor:
Jump
High Pull
Muscle Snatch
Power Snatch
W|O
14’ AMRAP
(1’ on : 1’ off – IGOUGO)
7 BMU
7 Power Snatch
C|O
3 stes of:
10 compression pike dx
10 compression pike sx
10 compression pike both
- 60” rest
Martedì
W|U
4’ – 40” on : 20” off
• Pulse Up
• Air Squat
• Down&Up
W|O
As many intervals (1’ on : 1’ off) as needed to complete
5 Rounds of:
12 TTB
12 Back squat FtG
12 Bar facing burpees
C|O
12-10-10-8
Half Kneeling Landmine Press
(Rest 60”)
Mercoledì -HD-
W|U
Amrap 6’
16 Elbow to Hands
8 Hip trust
4 pushups
W|O
strenght
Floor press
5×5
conditioning
EMOM 8’
ODD 10/7 HSPU
EVEN 7/5 jump over the box
C|O
Deflossing shoulders
Giovedì -SK-
W|U
5 round
10 arch pulse
8 high pull to external rotation
2+2 TTRope
skill
rope climb
W|O
1 rope climb
50 situp
2 RC
40 situp
3 RC
30 situp
4 RC
20 situp
5 RC
10 situp
C|O
Sphinx 2’
Armless prayer 1’
Couch stretching 1’+1’
Venerdì -ED-
W|U
Barefoot
3x
5+5 box controlled step down
5+5 single leg come touch
10 Jumping jack
W|O
run for meters
4’ on rest 1’
3’ on rest 1’
2’ on rest 1’
1’ on
C|O
pull strenght
4 round
6/8 zottman curl @31×1
30” rest
10”/20” chin over the bar hold
30” rest
6/8 standing french press
60” rest
Sabato
W|U
skill double under
W|O
Work on DB COMPLEX
2 DB
1+1 lounges
1 BP+devil press
1 thruster
-FOR TIME-
32 Db complex
Every time you drop
21 DU
C|O
3x
2’ mezieres
1’ oly wall squats