LUNEDI’ REOPEN
WUP
5 ROUND
12 DB DL
9 DB clean
6 DB PP
WOD
15.4
AMRAP 8’
3 HSPU
3 clean @84/56
6 HSPU
3 clean
9 HSPU
3 clean
12 HSPU
6 clean
15 HSPU
6 clean
18 HSPU
6 clean
21 HSPU
9 clean
…..
COUT
Every minute for 4 sets accumulate
30” parallette L-Sit

MARTEDì HD’
WUP
4 RFQ
7+7 clamshell plank @1112
https://youtu.be/Jpy5PZTFVYw
14 Kang squat @ebb
WOD
Back Squat
15’ to find 8RM
then
AMRAP 7’
10 BS 50% @8RM
2 Rope Climb
COUT
kneeling Filly Press
12 10 10 8

MERCOLEDì’ TEAM
WUP
AMRAP 6’
while A performs 20 alt. lunges
B performs plank
and change
then
while A performs 10 pushups
B performs Single Under
and change
then repeat
WOD
FOR TIME
40 DB step over
60 partner MB situp
80 DB p.press
200 DU
80 DB p.press
60 partner MB situp
40 DB stepover
COUT
stretching

GIOVEDì’ WL
WUP
BB primer
3 x
floor (F) -> hang (H)
F -> HH
F -> HPull
then
3x
H -> Hpull
H -> Msnatch
H -> Psnatch
then
work on
F -> Psnatch
WOD
EMOM 10’
2 psnatch
(rumpup)
then
AMRAP 3’
25 snatch

  • lat.BP
    rest2’
    AMRAP 3’
    20 snatch
  • BP
    rest 2’
    AMRAP 3’
    15 snatch
  • BFBP
    COUT
    deload

VENERDì’ GYM
WUP
3 RFQ
10 scapular pull ups
10 Ring row
5 Burpees
ST
every 75” x 10 set
1 strict weighted pull-up @90% 1RM
then
5 superset:
max rep top-half strict pulp

  • max rep banded pulldown straight arm
    rest 1’
    COUT
    LADDER 10-1 CT:10’
    pushup
    DB snatch

SABATO’ ED
WUP
9x 40” on 20” off
-MB clean
-10 parallette jump (1+ rebound)
-100 mt run
-MB clean
-10 parallette jump (1+ 1)
-100 mt run
-MB clean
-10 parallette jump (straight leg)
-100 mt run
RUN
10 x 200 mt r1’
WOD
10 RFT 15’
15 WB
10 swing
3 BMU
COUT

Categorie: WOD