LUNEDÌ
WUP
Emom 9’
Min 1: reverse single unders
Min 2: step lunges (bodyweight)
Min 3: down & up
WOD
Amrap 25’ of:
400 m Run
30 Box Step Up
20 Burpees
COUT
CORE CONDITIONING
3-4 Sets of:
10”-20” Front Scale
-30” rest
15” Hollow Body Hold
-30” rest
8 Sit Up with PVC in back rack
-60” rest b/t sets
MARTEDÌ
WUP
3 Rounds of:
7 Good Morning
7 Air Squat
3 Strict K2E
WOD
Deadlift.
15-12-9-6-3
Pick Load
-rest 90”/120”
COUT
4 x 3’ Amrap of:
6 TTB
9 WB @9/6
12 BJO
-rest 90” b/t amrap
MERCOLEDÌ
WUP
3 Rounds of:
7 Oh Plate scapular push ups (standing)
5 Push Ups
3 Wall climb
WOD
TEST
Using a challenging Range Of Motion find your Max Effort of Strict Hspu
*If you can’t do the Handstand, do The same test in Pike Position, with feet in a challenging high.
Record your result: it’ll be necessary the next weeks
COUT
For Time:
15 Push Press @43/30
7 Chest to Bar
GIOVEDÌ
WUP
3 Rounds of:
5 False Grip ring to Chest
10 OHS
5 Strict Push Ups
WOD
“AMANDA”
3 Rounds For Time of
9-7-5
Rmu
Squat Snatch @61/43
MOVEMENT SCALING:
Rmu:
A. Jumping Rmu
B. 3 Pullups + 3 Dip each Rmu
Snatch
A. Reduce load to a weight you can do 12/15 reps UB efficiently
B. If the Squat Snatch is not efficient scale to Hang Squat Snatch or Power Snatch + ohs
Workout
A. 10’ C.T
B. 1-2 Rounds
C. Reps: 7-5-3
COUT
B&A
VENERDì
WUP
Amrap 5’
With a partner perform syncronized:
10 KB DL
10 Goblet Squat
5 Sit Ups
WOD
For Time
30 Syncro DB Snatches
20 Syncro DB Facing Burpees
6 Alt. Rope Climb
25 Syncro DB Snatches
15 Syncro DB Facing Burpees
4 Alt. Rope Climb
20 Syncro DB Snatches
10 Syncro DB Facing Burpees
2 Alt. Rope Climb
COUT
Deload & Cool Down
SABATO
WUP
3 Rounds of
20” Reverse Table
10 Scorpion Kick
5+5 Spiderman & Reach
WOD
BB CYCLING
Every 120” x 8 sets, with a light weight make experience on the following complex:
2 Power Clean
+
3 Hang Power Clean
+
1 Squat Clean
Then, with a manageable weight,
For Time:
30-20-10 Hang Power Clean
60-40-20 Double Unders//120-80-40 Single Unders
COUT
Pullups:
3 sets of
Strict Pullup (Buffer 3)+Max Kipping Pullups
SKILL CLASS
MAR: Butterfly Pullups P.2
GIO: Snatch P.3
BEACH EXPERIENCE
lunedi
wup
4 Rounds:
10 Kang Squat
10 Tuck Ups
100 m run
wod
AMRAP 15’
15 plate gtoh
30 m oh wl
15 down & up
cout
Tabata Push Ups
mercoledi
wup
3 Rounds:
With one DB:
10 Front Squat
10 Floor press in glutes bridge
wod
Summer DT
5 rounds
12 dual db dl
9 Hang power clean
6 db stoh
cout
Stretching & cool down