LUNEDI
Warm-up
3 rounds of:
10 Russian Baby Maker
10 Sumo High Pull
10+10 Side plank Rotation

Workout
15-12-9
Sumo Deadlift High Pull @43/30
30-24-18
Sit-ups
Every minute perform 3 Burpees Over the Barbell

MARTEDI
Warm-up
Emom 12’
Min 1: Body Tightener – 10 scapular push-ups + 15” hold
Min 2: 8/10 Dual KB/DB Z-press
Min 3: 5 Wall Climb (hold last rep 15”)

Workout
6 x 1’30” On – 1’ Single Unders
30 Reverse Step Lunges
In the remaining time max reps HSPU

MERCOLEDI
Warm-up
4 Rounds of:
40 SU
5 Muscle Clean
5 Front Squat
5 Press

Workout
45 Double Unders
30 Push Press @43/30
45 Double Unders
30 Power Clean @43/30
45 Double Unders
30 Thrusters @43/30

GIOVEDI
Warm-up
Amrap 6’
12 Step-up
10 Plate GTOH
8 Sit-up

Workout
40 TTB
60 DB Snatch
80 Box Jumps
1000 m Run

VENERDI
Warm-up
5’ Mobility
+
Barbell Primer:
5 Snatch Deadlift
5 Hang Muscle Snatch
5 Snatch grip Push Jerk BTN
5 OHS

Workout
5 Sets of
1 Squat Snatch + 4 Overhead Squat
Increase weight each round

Cash-out
5 Rounds of:
5 Dragon Flag
7 Hollow Rock
9 Tuck Up

SABATO
Warm-up
Emom 12’
Min 1: 7 Scapular Pull-up + 7 Scapular Pull-down
Min 2: 7 Swing + 7 Kip
Min 3: 1-1-1-1-1 Strict Pull-up + Swing (focus on pull away from the bar in the negative)

Then
3 Sets of:
Max reps UB Kipping Pull-ups
Res 90” between set

Workout
5 Rounds for Time
16 KB Swing @24/16
12 Pull-Ups
8 Burpees Over the Kettlebell

Categorie: WOD

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