LUNEDÌ
WUP
3 Rounds
10 Banded Pull apart
10 Banded Press
10 Banded Pull Down
SKILL
BMU
WOD
6 Rounds
12 STOH
4 BMU
COUT
Shoulders & Lat Stretch
MARTEDÌ
WUP
3 Rounds
12 Burpees
10 KB SDLHP
8 Push-ups
WOD
Amrap 30’
5+5 DB Hang Power Clean & Push Press
15 Goblet Squat (DB in hammer position)
200 m run
COUT
6 sets 20” on – 20” off
Bar Swing
MERCOLEDÌ
WUP
400 m run
+
3 rounds of
7 Banded Upright row
5+5 Cossack Squat
3 Strict K2E
WOD
With a Running clock:
From 0’ to 5’
800 m run
From 5’ to 10’
3 Rounds of
12 Hang Power Snatch
12 TTB
From 10’ to 15’
Find 1 RM of Hang Squat Snatch
COUT
B&A
GIOVEDÌ
WUP
5 Rounds
12 Plate GTOH
16 Front rack Plate Step Lunges
20” Skip (High Knees)
WOD
Amrap 12’
16 American Swing
14 Box jump over
12 Ring Row
COUT
10’ to find 1RM Box Jump
VENERDì
20.4
SABATO
CLOSED