LUNEDÌ
WUP
3 Sets of:
7+7 Spiderman&Reach
7 Russian Baby Maker
35” Wall Squat Hold
WOD
Back Squat
15-12-9-6-3
Pick Load
-Rest 90”/120”
COUT
4 x AMRAP 3’
21 DU
15 DB Snatch
9 TTB
-Rest 90” b/t
MARTEDÌ
WUP
GYM STRENGTH
EMOM 10’
Odd: 30% + 2
Even: 8+8 upright row
*chi non sa/ricorda il proprio Max effort ne fa 5 (se ha bisogno con l’elastico)
WOD
“BRADLEY”
10 Round for Time
100 m sprint
10 Pullups
100 m sprint
10 Burpees
30” rest between rounds
COUT
B&A
MERCOLEDÌ
WUP
2 Sets of:
10 External Rotation
10 Cuba Press
10+10 Cossack Squat
WOD
Every 2’ x 5 Sets
1 Hang Squat Clean
1 Power Clean
1 Jerk
Then:
30 C&J for time @70% Max weight of complex
COUT
5 Superset:
5 Zottman curl (tempo 2020)
+
5 Push Ups (tempo 2020)
-Rest Max 90”
GIOVEDÌ
WUP
3 sets of
10 banded Pull Down in Hollow Position
8 Hindu Push Ups
6 Jump Squat
WOD
AMRAP 9’
3 BMU
5 Power Clean @70/48
7 HSPU
COUT
Deload Shoulders and Lat
VENERDì
WUP
5 Rounds of:
20 Mountain Climbers
10 Single Leg Single Under (dx)
15 Air Squat
10 Single Leg Single Under (sx)
WOD
For Time
3 Rounds of:
600 m run
20 Burpees over The parallette
40 Step Lunges @BW
COUT
4 parallette pass throught x 8 sets
SABATO
WUP
Tabata alt.
-MB Clean
-MB Lunges
-Jumping Jack
-Down&up
WOD
Cash in
50 Air Squat
+
3 Rounds of:
10+10 DB Clean (Dx+Sx)
16 DB step over
200 m run
+
Cash out:
50 Air Squat
COUT
👋🏼👋🏼👋🏼
Skill Class
MARTEDÌ BMU
GIOVEDI Snatch
BEACH EXPERIENCE
lunedi
wup
Tabata alt.
Airsquat
Skip
wod
Ladder 10-1
Kb snatch (dx-sx)
100 mt run
C/out
Tabata
Hollowbody position
mercoledi
wup
4 round
30” Plank
5 Downward to upward dog
10 Shoulder tap
Rest 20”
wod
6 rounds on the sand
12 Kb swing
60 mt Kb carry
6 Buerpee
cout
B+a