MONDAY
CrossFit
STRENGTH
Deficit Deadlift 3 x 5 rest 2′ between sets

WOD
21 Partner Deadlift
Atleta A 21 Cal Row – Atleta B Handstand Hold
Atleta B 21 Cal Row – Atleta A Handstand Hold
15 Partner Deadlift
Atleta A 15 Cal Row – Atleta B Handstand Hold
Atleta B 15 Cal Row – Atleta A Handstand Hold
9 Partner Deadlift
Atleta A 9 Cal Row Atleta B Handstand Hold
Atleta B 9 Cal Row Atleta A Handstand Hold

Conditioning
STRENGTH
Total Body

METCON
Amrap 14′
ladder 1 – workout starts from 7 reps
7 Wall Ball
7 Russian Swing
7 Hands Off Push Ups
8 Wall Ball
8 Russian Swing
8 Hands off Push Ups
etc.

TUESDAY
CrossFit
FOCUS
Overhead Squat 5 4 3 2

WOD
2’30» work 30″ rest
6 Overhead Squat
9 Burpees over
12 Chest to Bar

Conditioning
STRENGTH
Lower Body

METCON
2 rounds
6′ amrap
10 Single Arm Hang Clean and Press
20″ cal Bike – high effort –
10 Single Arm Hang Clean and Press
20 Mountain Climbers

2′ Rest

6′ amrap
20 Air Squat
15″ cal Bike – high effort –
10 Down Up
20 Mountain Climbers

WEDNESDAY
CrossFit
WOD
0 – 4
21 Plate or Sandbag Box Step Over 50 cm
21 Double Dumbell Clean 20/15 kg
21 Wall Ball
4 – 8
18 tall Box Jump 70/60 cm
18 Double Dumbell Clean 20/15 kg
18 Wall Ball 9/6 kg
8 – 12
15 Box Jump Over 60/50 cm
15 Double Dumbell Clean 20/15 kg
15 Wall Ball 9/6 kg
12 – 16
12 Burpees Box Jump
12 Double Dumbell Clean 20/15 kg
12 Wall Ball 9/6 kg
16 – 20
9 Burpees Box Jump Over
9 Double Dumbell Clean 20/15 kg
9 Wall Ball 9/6 kg

CASH OUT: Body Bulding

Conditioning
STRENGTH
Total Body

METCON
12’/15′ emom
10/15 Ring Row
20 Plate Overhead/Hug Walking Lunges
35″ Burpees to Plate

THURSDAY
CrossFit
Lavoro tecnico sui Clean dalla sospensione e workout che si apre con la corsa. Attenti a non passeggiare, allungherete solamente la vostra tortura: dentro c’è un bilanciere che vi aspetta!

WEIGHTLIFTING
3 x 4 Low Hang Muscle Clean
4 x 3 Hang Power Clean

WOD
In 12′
1 Mile Run
amrap Hang Power Clean
15 Double Unders every time you drop the Bar

Conditioning
STRENGTH
Upper Body

METCON
team of 2
4/5 rft
30 cal Row
40/20 Synchro Air Squat
30 Synchro Sit Up
20 Synchro Push Up

FRIDAY
CrossFit
GYMNASTICS
Focus: Strict Handstand Push Up
work on 3 RM deficit or 3/5 x 3 reps

WOD
emom 10′
9/12 strict HSPU
35″ max effort cal Bike
rest 3′
emom 10′
15/18 HRPU
15/12 Dumbell Down Up

Conditioning
STRENGTH
Core

METCON
amrap 15′
200 mt Run
10 KB Deadlift
10 Box Jump