LUN ED
WUP
16x 30”on 30”off
-2kb front rack carry
-Side planks pulse DX
-Side planks SX
-Strict Knee to chest
WOD
Tabata alt.
-Jumping Jack
-Skip
then
20” run for meters
COUT
b+a
MAR
WUP
Alt. Emom 9’
-Single Under
-Bear hug Medball Squat
-Glute bridge
WOD
Every 3’ x 5 sets
5 Deadlift @120/80
12 Wallball
30 Double Under
COUT
800 mt easy run
MER HD
WUP
3 rounds
10 cuban press
10 situp
WOD
For time
100 strict press @ebb
every time you brake
10 Toes to bar
cap time 25’
COUT
ring row
15 – 12 – 10 – 8
rest 60/90”
GIO WL
WUP
2 round
20 lunges + PVC rotation
10 palm up Overhead squat 2” bottom
WOD
every 2’ x 5 sets
1 Hang Power Snatch
2 Power Snatch
3 Overhead Squat
COUT
5 round for time
7 Hang power Snatch
14 Box jump over
every 90” perform 5 Burpees
VEN
Gym Strenght
alt. Emom 8’
-30% + 1 strict pullup
-8/10 DB row
WOD
“CINDY”
Amrap 20’
5 pullup
10 pushup
15 airsquat
COUT
b+a
SAB
WUP
Amrap 8’
5 Goodmorning
8 step burpee no jump
11 planke + Scissor kick
WOD
Amrap 10’
10 Russian Swing @32/24
16 Kb front rack Lunges
22 Situp
COUT
SUMMER TRAINING
LUN
WUP
3 round
10 Jumping squat
5 downward to upward dog
WOD*For time
Ladder 10-1 Dumbbell Snatch
100 mt run on the sand
*COUT
Tabata Hollowbody position
MER
WUP
3 sets
10 slow handsfree cuban press
20” Hollowbody position
WOD
For time
100 alt. DB strict press
Every brake 20 situp
COUT
3 sets
Max effort DB row each arm
rest 60”WEEK 08/13.07
SKILL CLASS
MAR
HSPU
GIO
C&J