Week 7-12.10

    LUNEDÌ
    WUP
    Amrap 6’
    12 Air squat
    9 Push press
    6 Burpees

    WOD
    10 Alt. DB Snatch
    30 Thrusters @43/30
    20 Alt. DB Snatch
    20 Thrusters @43/30
    30 Alt. DB Snatch
    10 Thrusters @43/30

    COUT
    Accumulate 3’ L-Sit hold on parallette

    MARTEDÌ
    WUP

    3 Rounds of:
    10 Banded Pulley
    10 Banded Pull apart
    10 Banded OHS

    WOD
    6’ Amrap
    1 OHS
    1 C2b

    *increase with one rep each round

    COUT
    12-12-10-10
    Arnold press

    MERCOLEDÌ
    WUP
    3 Rounds of:
    8+8 Suitcase KB deadlift
    16 Step Lunges
    20 “pennelli” in avanzamento

    WOD
    BB CYCLING
    8 Power Clean T&go every 75” x 5 set

    COUT
    3 Rounds for time:
    10 Hang Power Clean (@50/35)
    20 Front Rack Step Lunges
    40 Lateral jump over the BB

    GIOVEDÌ
    WUP

    3 Rounds of:
    30” plank on Elbow
    20 Alt. Elbow to Hand
    10 Push Ups

    SKILL
    Kipping HSPU (15’)
    Find a good R.O.M to perform them in the following workout

    WOD
    GYMNASTIC CONDITIONING
    3’ On – 2’ Off x 4 sets:
    2 Rope Climb
    50 DU
    +
    Max reps HSPU

    *The goal is improve Hspu under fatigue! For those who not be able to perform DU the scaling is 100 SU but AFAP!!!

    COUT
    Deload Chest, Lat and trapezium

    VENERDì
    20.1*

    SABATO
    INTRAOPEN

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