LUNEDI
WUP
3 Rounds of
10 Banded Pulley – tempo 2120
10 Hang Muscle Snatch @PVC
10 Squat with PVC rotation
Strength and Skill (Pull)
Emom 10’
Min 1: 5/7 Strict Pull-ups
Min 2: 10 Cycling Hang Power Snatch @ebb
WOD
3 Rounds for time
5 BMU // 7 c2b // Pull-Ups // 9 Ring Row
12 Hang Power Snatch @52/35
21 Lateral Burpees
MARTEDI
WUP
30” Wrist Mobility on the floor
30”+30” Lat Stretch
30” Elbow Rotation in back rack
Barbell Primer
5 Hang Muscle Clean + 5 Front Squat
5 Muscle Clean + 5 Front Squat
5 Hang Power Clean into Front Squat
5 Power Clean into Front Squat
WOD
Squat Clean
5-5-5-5-5
Rest 2’ between sets.
No Touch and go.
COUT
Tabata Alt.
Hollow Body & Superman
MERCOLEDI
WUP
Emom 6’
3 x 10 Double Unders UB
Strength (Push)
4 Rounds of
8/10 DBs Arnold press
30” rest
8/10 DBs Lateral Raises
30” rest
8/10 Dbs Back Raises
90” rest
WOD
Amrap 7’
18 Box Dips
21 Double Unders
GIOVEDI
WUP
4 Rounds of
10 Prisoner stand up to bottom squat
7+7 KB Halo
10 Scapular Pull-ups
WOD
For Time
60 Alt. Step-Up
50 Wallball
30 Pull-ups
50 Wallball
60 Alt. Step-Up
VENERDI
WUP
100 Single Unders
+
3 Rounds of
12 Down and Up
12 Air Squat
+
100 Single Unders
WOD
8 x Amrap 2’
15 Burpees
10 Squat Jump
-Rest 1’ Single Unders
Restart from where you left
SABATO
WUP
3 Rounds of
10 + 10 One Leg KB DL
10 + 10 Alt. Leg one arm KB OH Step Lunges
6 Broad Jump
WOD
Team wod 2x
10 Rounds for time (I go U go on round)
8 Double KB Snatch @16/12
8 Double KB Push Press
8 Box Jump Over