LUNEDI
Warm-up
4 Rounds of:
10 + 10 External rotation
10 + 10 Pallof Press
10 Cuban Press
30” Quadruped Position hold
Workout
Amrap 25’ of
20 Push-ups
30 Step Lunges @BW
10 Ring Row
15 Good Morning @ebb
MARTEDI
Warm-up
Emom 20’
Min 1: 10 Kneeling Banded Pull Down + 15 Compression Pike
Min 2: 10 Hanging Scapular Pull Down in Hollow Position + 15” Superman Hold
Min 3: 10/15 Swing
Min 4: 45” Amrap Complex (2 Knee To chest + 2 Leg Raises + 2 Toes to bar)
Min 5: Rest
Workout
15-12-9-6 Toes To Bar
After each set:
15 Thrusters @43/30
MERCOLEDI
Warm-up
3 Rounds of
10 Banded Romanian Deadlift
5+5 Ring row Single arm with rotation
50 Single Unders
Workout
Deadlift
5-5-5-5-5
Rest 2’ between sets.
No touch and go.
_ Cash Out_
4 Round for time of:
36 Double Unders
12 Pull-ups
18 American Swing @24/16
GIOVEDI
_ Warm-up_
2 rounds of
Wrist and Shoulder mobility
10 + 10 Wrist Circle
10 + 10 Shoulders circles in quadruped position
15 Prone “I” Raises
15 Pike Scapular Push ups + 15” hold
+
Skill Progression HSPU
Push-ups – Pike Push-ups – Pike Push-ups feet elevated – Strict HSPU – Kipping
Workout
Emom 9’ (work max 45”)
Min 1: max effort burpees
Min 2: max reps UB Hspu
Min 3: rest
VENERDI
Warm-up
3 Rounds of
10 90/90
15” + 15” Ankle dorsiflexion hold
7+7 Windmill
10 Wall Squat
Workout
Amrap 12’
9 DB Snatch dx @22.5/15
7 DB OHS dx
9 DB Snatch sx
7 DB OHS sx
12 Box Jumps
SABATO
Warm-up
Amrap 5’
6 Ring Rows
10 Clean Deadlift
14 Shoulders Tap
Workout
Team wod 2x
8 Rounds each – I go U go sul round
2 Pull-Ups Chin up
4 Power clean @60/43
6 Stoh