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