LunedìED
WUP
1200mt run
WOD
3 superset
2’30” 200mt run + max rep SDHP
rest 2’
2’30” 400 mt run + max rep swing @32/24
rest 2’
COUT
couch stretching 1’+1’
pigeon 1’+1’
hamstring stretch 1’+1’
Martedì
WUP
[A/B] A+B – [B/A] B+A
[narrow grip dead hang 30” / kang squat]
. partner front rack mobility 3×5”
WORK ON BB complex
1 power clean
1 hang squat clean
1 front squat
WOD
every 90” x 12 sets
1 bb complex
COUT
Skill work PULLUP
Mercoledì
WUP
3RFQ
10 airsquat
5 pushup
WOD
AMRAP 10’
3..6..9..12..15..
DB thruster
BP over the DB
COUT
3 superset
8/10 Bent over alternating DB row
directly into
max reps bent Y raises
Rest 60”
Giovedì
WUP
2 x 15mt FR / OH carry alt. arms
50 SU
2 x 15mt FR / OH carry alt. arms
20 situp
WORK ON Hand Stand Walk
WOD
6 round
15 TTB
30 DU
10 mt HSW
rest 1’
COUT
sphinx 1’
3x scorpion kick 30” + 30”
Venerdì
WUP
3 set
7+7 kosack squat
7+7 windmill
WOD
20’ to find max load for 4 OHS
COUT
8x 45” ON 25” OFF
odd : broad jump in BB line
even : max reps OHS @50% of wod
Sabato
WUP
800 mt run @easy pace
WOD
team of 2
igo ugo sul round
AMRAP 30’
16 alt. DB snatch
10 box jump over
2 ropeclimb
COUT
b+a