W.UP
Mobility
routine Erbini

400mt run/row
Then
3 Rnd con vest
12 Squat jump
12 S-Arm Hang Clean and Jerk KB
12 Crunc inversi
Then
400mt run/row

Scoring:

STRENGHT WL
OGNI 2' PER 8 SET 16'
5 DL
3 Power Clean
1 STOH
AUMENTARE, SE POSSIBILE IL CARICO A OGNI SET

Scoring:

WOD
"CHEETAH"
800MT RUN/ROW
AMRAP 8'
7 PC
14 BURPEES
600MT RUN/ROW
AMRAP 8'
7 DEVIL PRESS ONE ARM
14 BOX JUMP OVER
400MT RUN/ROW
AMRAP 8'
7 RING DIP
14 WALL BALL
REST 5'
5RND
10 TTB
10 (5+5) DB P. PRESS ONE ARM
5 BMU

CASH-OUT
2' DU

AMRAP 20
10 Power Snatches 50/35
20 Overhead Squats 50/35
30 Toes to Bar
40 Push Ups

Accessory
3 Rounds, Not for Time:
30 Weighted Russian Twist 10/5 kg
25 Weighted AbMat Sit-Ups 10/5 kg

Amrap 15
20 Kb/Db hang c&j
20 Kb/Db reverse lunge
200m s.a farmer carry

(Kb or Db)

• 2min. Row/Bike

• 60s. Squat + twists

• 60s. Reverse lunge + stretch

• 60s. Shoulder rotations w/ stick

• 1min. Row/Bike

2x
6 Good morning
6 Back squat
6 Lunges (alt.)

• Mobility...

Wod
50/40 cal row
then 5 rounds
5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

3-4 Rounds For Quality
6 (each leg) Lunge Steps (from rack)
10 Barbell Glute Bridges

• You choose load (increase lunge weight each set)
• Rest as needed btw movements

Wod
50/40 cal row

then 5 rounds

5 db snatch left arm 22,5/15
5 db ohs left arm

5 db snatch right arm

5 db ohs right arm

Warm up(10)
3rds
10 side lunge
10 heels to rear
10 plyo

WRK(25)
WRK 3:00 REST 1:00 x6
10 plank taps-2 count
20 hvy jump rope
10 curls
100m run

Finisher
50 bicycles
1:00 IT stretch

AMRAP 7 minutes:
10 Power Cleans @60kg
20 Push-Ups

Weighted “Angie” for time
50 Weighted pullups
50 Pushups plate on back
50 Weighted AMSU
50 DB squats
(divide reps & sets as you like)