LUNEDI
Warm-up
3 Rounds of
12 Scapular Push-ups holding Quadruped
10+10 T-Spine rotation in Quadruped Position
8 Banded Press

Workout
Press (from the ground)
5-5-5-5-5
Rest 2’ between sets.

Cash-out
For Time:
30 Power Clean @60/43
30 Push Jerk

MARTEDI
Warm-up
4 Rounds of:
15 Reverse Snow Angel
12 Prone “I” Raises
10 Seated Banded Pull
25 PVC lateral hops

Workout
Gymnastic Pull
Amrap 8’
Strict Pull-ups

Cash-out
6 x 200 m Run
work : rest → 2 : 1

MERCOLEDI
Warm-up
3 Rounds of:
10 Plank to Downward dog
15” Body Tightener
20” Angled Wall Hold

Emom 6’
3 x 15 Double Unders UB

Workout
Team wod 2x
6 Rounds for time (I go U go on round)

15 Double KB DL
25 Double KB suitcase Reverse Lunges
5 Wall Climb
25 Double Unders

GIOVEDI
Warm-up
1200 m easy run: every minute perform 7 Squat Jump

Workout
Run
3 Rounds of
400 m run @70% effort
200 m jogging
800 m run @70% effort
200 m jogging

Cash-out
5 Rounds of:
15 Hollow Rocks
15” Hollow Hold
15 V-Ups
-Rest 60” between

VENERDI
Warm-up
3 Rounds of:
10 Calf (2” hold)
12 Air Squat
14 Sit-Ups

Plyometric work
4 Rounds of:
5 Drop Down into vertical jump
+
4 Rounds of:
5 Drop Down into parallette jump

Workout
4 x Amrap 3’
12 Wall Ball
8 Toes to bar
12 Box Jumps

Rest 2’ between Amrap.
Restart from where you stopped.

SABATO
Warm-up
3 Rounds of
12 Down and Up
10 Cuban Press
12 Elbow to Hand plank

Pull Strength
6 sets of MAX UB Pullups
Rest 90” between sets

Workout
12-9-6-3
Devil Press
Push ups

Categorie: WOD

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