Week 11-16.11

    LUNEDÌ
    WUP
    3 Round:
    7+7 Spiderman & reach
    20” reverse plank
    7 squat facing Wall – tempo 2120

    WOD
    STRENGTH
    Back Squat
    A. Work on 7RM
    then drop to 80% of A and perform
    4×5 reps – Rest 90”

    COUT
    7’ AMRAP
    50 m OH Carry
    16 Box jump over
    8 Strict Pull-ups

    MARTEDÌ
    WUP
    DU
    Emom 5’
    20-40 DU

    WOD
    “HB-MANUEL”
    8 rounds
    10 DL @80/50
    11 Burpees over The bar
    4 BMU

    COUT
    Deload and TANTI AUGURI!

    MERCOLEDÌ
    WUP
    4 rounds
    10+10 arm rotation
    10+10 hip rotation
    10+10 knees rotation
    10 PVC OHS

    WOD
    1 Snatch Pull + 1 Hang power Snatch + 1 Squat snatch
    Find a tecnical weight of complex
    Then drop @80% and perform:
    1 rep Every minute x 7’

    COUT
    9’ AMRAP
    100 m run
    9 power snatch

    GIOVEDÌ
    WUP
    Emom 12’
    Min 1: 6/8 negative push ups in 5”
    Min 2: 20”/30” push ups Bottom hold
    Min 3: Max Gymnastic Push-Ups
    Min 4: rest

    WOD
    HIIT
    8 rounds
    1’ on – 1’30” off
    30” mountain climbers
    30” DB Snatch

    COUT
    CORE STRENGTH
    5 set
    1’ on – 1’ off
    AMRAP
    10 Sit-ups
    10 Hollow rock
    *re-start from where you stopped

    VENERDì
    WUP
    4 Rounds
    200 m run
    8 Goblet Squat
    6 Ring row

    WOD
    “COVERED JACKIE”
    2 Rounds
    800 m run
    25 Thrusters @ebb
    15 Pull-Ups

    COUT
    DU
    Emom 5’
    20-40 DU

    SABATO
    WUP
    3 Round
    20 m Bear crawl
    5+5 Bottom Up KB press
    20 m Crab walk
    10 Alt. Bird Dog

    WOD
    Ladder 10-1
    Power Clean @50/35
    HSPU

    COUT
    B&A

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