giovedì 12/12

WARM UP

2' ROW + 2' BIKE

EMOM 10'

30'' BOX JUMP PLYO

30'' DB HANG KB CLEAN

WOD: HAPPY B-DAY MONICA! +45

TEAM OF TWO

45 CAL BIKE - SPLIT

45 SYNCRO SQUAT

45 HANG KB SNATCH - SPLIT

45 SYNCRO SQUAT

45 SDHP HB - SPLIT

45 SYNCRO SQUAT

T.C. 15'

mercoledì 11/12

WARM UP

X3

5 OHS EMPTY BAR

5 GOOD MORNING

5 HIGH PULL SNATCH FROM HANG

5 SQUAT JUMP BW

SKILL

HANG POWER SNTCH

WOD 15' AMRAP

1 HANG POWER SNATCH

1 OHS

1 PULL UPS

2

2

2

3

3

3

....

martedì 10/12

WARM UP

1500 MT RAW IN A TEAM OF 2

STRENGHT ENDURANCE

TEST MAX REP

13'' FS PLATE

13'' PUSH PRESS PLATE

13'' THRUSTER PLATE

THEN 5 x

20 '' TUCK UP

20'' HOLD STATIC

20'' KNEE 2 CEST

NO REST

WOD: HAPPY B-DAY LORETTA +50

5 ROUNDS

10 SLAM BALL (10/8 KG)

10 BP OVER MED BALL

10 WEIGHTED SI UP (10/5 KG)

lunedì 09/12

WARM UP:

ANIMAL WALKS

STRENGTH:

EMOM 8'

- 6/8 RING DIPS

- 30" DOUBLE KB DL 24/16 KG

WOD:

100 AMERICAN SWING FOR TIME

RX 20/12

EVERYTIME YOU DROP PERFORM ONE ROUND OF CINDY

- 5 PULL UPS

- 10 PUSH UPS

- 15 AIR SQUATS

TIME CAP 15'

venerdì 06/12

Activation and Mobility

Core Conditioning:

10" arch hold

10 arch up

10 hollow rock

10" hollow hold

rest 1' x 5

TEAM WOD: 16' Amrap

"I go you go"

30/30 DU / SU

250m Row

10 push up hand release

giovedì 05/12

WARM UP

2' BIKE OR ROW OR RUN

HUMP DAY

x4

15 ROMANIAN DL

15 GOODMORNING

60'' LUNGES AS ACTIVE REST

WOD

3' AMRAP MAX CAL BIKE

1'REST

3' AMRAP MAX WALL BALL (9/6 KG)

1'REST

3' AMRAP MAX DB SNATCH (20/15KG)