LUN
wup
Emom 8’
Odd: straight arms Banded pull down in Hollow Body Position
Even: deep bar swing
Skill
Practice on BMU Transition: low bar and feet on plate
wod
7-5-3 BMU
10+10 KB snatch @24/16
cout
B&A
MART team
wup
3 Rounds:
10” on – 20” off
-Plate jump
-Bar swing
-Snatch grip @ebb jump
-Airsquat
wod
For time
150 DU
40 ttb
150 DU
50 snatch @43/30
150 DU
60 OHS
150 DU
Ct.18’
cout
Shoulder deload & chill
MERC HD
wup
5 Rounds of:
5+5 One leg KB DL
10” elbow plank
5 russian baby maker 5” extension
wod
DL 6×7 3” knee + bottom
R1’30”
Then
3×5 t+g @same weight
cout
5×5
Dragon flag
5” limit pos.
GIO ED
wup
4×20”on – 10” off : Jumping Jack
4×20”on – 10” off: pennels
4×20”on – 10” off: skip
wod
RUN
5×3’
Rest 2’
cout
For time
4-3-2-1 rope climb
21-18-15-12 burppes
VEN
wup
3 Rounds of:
8 Bent Over “A-T-Y”
8 Plate Front Rack Position squat
Primer
5 Rounds of:
- 2 Clean DL
- 2 High Hang Muscle Clean
- 2 Hang Power Clean
- 2 Squat Clean
wod
15’ to find 3RM Squat Clean
cout
21-15-9
Squat Clean @61/43
Box jump over
SAB
wup
3 Rounds of:
20 plate GTOH @15/10
10 pushup
wod
For time
6 round
2’ on – 1’ off
15 swing @24/16
12 wallball
Max rep PUSH PRESS @25/20
cout
5x
10 tuck crunch
10 heel touch
Max effort Hollow Body Position
KIDS
LUN
wup
Follow the leader
1’ a testa i bambini turbano e decidono l’esercizio della classe
skill
Work on High/broad jump
Da fermo e in corsa .
Coordinazione ed esplosività .
wod
Amrap X’
Team of 2
10mt carriola
4 burpee over the box
10mt carriola
8 syncro db // 2plate deadlift
cout
Bandierina
GIOV
wup
Bar hold – monkey “walk”
2feet in plate jump AFAP
skill
Pullup/Jumping pullup
wod
Ladder 1-10
Boxjump (definiamo altezze con i piatti per ogni bambino per farli saltare)
Pushup
cout
Dodgeball
SWIM
WUP
10 vasche any style
Then
3x Max meters apnea
-Rest 1’
4 vasche 50 m – Rest 10”
-stile
-dorso
-rana
Tavoletta:
(3x)
2 vasche gambe stile + 2 vasche stile
2 vasche gambe dorso + 2 vasche dorso