• (Solo per Giada e chi ne ha bisogno) 15 Min Practice of:
Handstand Weight Shifts

Handstand Shoulder Taps https://www.youtube.co/watch?v=ZehKL4FAuVA
Focus sullo stare in Chest to Wall con il naso il più possibile vicino al muro Wall Climb 1 rep + Handstand Walk 5-10 m
Seleziona una o più esercizi e lavora su quelli
• (Solo per Giada e chi ne ha bisogno) 10-15 Min Practice of:
Tap Swing + Hip Pull

Focus sul mantenimento della corretta Hollow position, sullo Swing senza muovere dall’asse verticale gli anelli e della coretta trazione all’altezza delle anche.

Push press 3 RM, then 2x max reps with 80%

6-8x
Run 4min. / Walk 2min.

• Go sustainable pace.

RX
On a 2:00 clock:
20 alternating DB hang clean to overheads (15/22.5 kg)
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max bar muscle-ups

– 1 shuttle run is 25 ft down and back.

INTERMEDIATE
On a 2:00 clock:
20 alternating DB hang clean to overheads (10/15 kg)
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
16 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
12 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
8 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

2:00 rest

On a 2:00 clock:
4 alternating DB hang clean to overheads
5 shuttle runs
Max chest-to-bar pull-ups

– 1 shuttle run is 25 ft down and back.

BEGINNER
5 sets of:
On a 2:00 clock:
10 alternating DB hang clean to overheads (5/7.5 kg)
3 shuttle runs
10 ring rows

2:00 rest

– 1 shuttle run is 25 ft down and back.

SKILL WORK
Post-workout accessory
Accumulate:
30 GHD or partner glute-hamstring raises

wod
wall balls
sit ups
push ups
bench press

3*
50* DU
10* SHSPU
20* TTB
30* Push Ups

10/8/6/4/3 DL 100kg
50/40/30/20/10 Abmat Sit Up

YGIG
5 rounds
10m 1DB OH walking lunge (15/22,5kg)
Tc: 10min

YGIG
5 rounds
20x Push press (25/40kg)
Tc: 10min

5 Rounds for time:
25x KB Swing (20/28kg)
25x Tuck jump
Tc: 10min

run walk run

10min AMRAP
10 Handstand Push-ups
20 KB Swings (RX 55/35) (RX+70/45) (RXM 45/25)
10 Pull-ups

For quality
3 - 4 rounds
A. Pull up holds 3 - 5 sec x 3
B. Ring push up x 6
C. Bicep curl + shoulder press x 9
D. One hand hanging max hanging