LUNEDÌ
WUP
Emom 5’
30-50 DU
WOD
Every 3’ x 6 sets
10 OH PVC sit up
10 Russian swing
~amrap run~
COUT
3x
3 Drop set of DB Bent over Row
MARTEDÌ
WUP
Emom 10’
Min 1: 10”/15” single leg Plank (each leg)
Min 2: 10/15 Bent Hollow Rock
WOD
For time
11-9-7 Squat Snatch 40-25
1-2-3 Rope climb
COUT
B&A
MERCOLEDÌ
WUP
3 Round:
11 Reverse table
9 Down up
7 Face Pull
WOD
36’ Amrap
5 Clean and Jerk @60/40
11 Pull up
19 Burpees Over the Bar
COUT
Deload Shoulder & Lat
GIOVEDÌ
WUP
Emom 5’
30-50 DU
WOD
Skill Development: TTB
EMOM 20’
Min 1: 12/15 compression Pike
Min 2: 10/15 bar deep swing
Min 3: 4/6 dragon flag
Min 4: 2/3 bar complex – 2 K2C + 2 Leg Raises + 2 TTB
Min 5: rest
COUT
Strict Ring Dip
5x MAX EFFORT
(Of You need choose a band that allows you to perform mínimum 5 reps)
VENERDì
WUP
3 Round
7+7 windmill
14 alt Cossack squat
10 parallette jump
WOD
For Time
21-15-9
Box Jump
OHS @43/30
COUT
Deload
SABATO
WUP
Amrap 7’
8 dual DB dl
10 Bent over delt flye
200 m run
WOD
4 RFT
6 C2b
12 Devil press @22.5/15
36 DU
COUT
B&A