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