LUNEDÌ
WUP
3 Rounds
10 Reverse snow angel
10 Cuban rotation
WOD
Every 2’30” for 4/5 sets
8 Box Dip
10 Strict Push Ups – tempo 2020
12 Strict press @ebb
COUT
For Time
12-9-6-3
SDLHP @35/25
TTB
MARTEDÌ
WUP
Alt. EMOM 8’
Odd: 10 Mb Sit-Up
Even: 7 Squat Wall face – tempo 3030
WOD
Back Squat
A. Work on 7 RM
Then Drop to 50-60% of A and perform
A1. 10 reps every minute for 6’
COUT
5 x 200 m run
-rest 60”
MERCOLEDÌ
WUP
16’ EMOM
Min 1: 12 Scapular Pull-ups
Min 2: 10 Bar Swing
Min 3: 5 swing -> Pike -> kip
Min 4: 2/3 Strict Pull-ups
WOD
4 Round for time
17 Box Jump
13 Pull-ups
9 DBs Hang Clean & Jerk @22.5/15
COUT
Deload Shoulders
GIOVEDÌ
WUP
7+7 T-Spine rotation in quadruped pos.
20 Alt. controled Bird Dog
5 Squat Jump (Half to Half)
WOD
Clean complex
2 Hang Power Clean + 1 Squat Clean
Find a tecnical weight then drop to 60% and perform
👇🏼
COUT
8/10 Rounds
30” on : 30” off
Amrap Power Clean
VENERDì
WUP
Amrap 5’
7 Down & up
10 KB Deadlift
100 m run
WOD
18’ amrap
21 burpees
15 American Swing @32/24
200 m run
COUT
4 Super set
8-10 Hammer Curl
8-10 French Press