MONDAY 20/04
STANDARD CLASS
EMOM 12’
A) 20 + 20” Plank sulle mani
B) 12 Ponte Glutei con elastico
C) 12 x Good Morning
D) Rest
CONDITIONING
For Time / 16 Min Time Cap
150 Single Arm Db Thruster
every minute perform 5 Lateral Burpees Over The Db
TUESDAY 21/04
GYMNASTIC CLASS
WEDNESDAY 22/04
STANDARD CLASS
E2MOM 18’
A) Single Leg Db Romanian Deadlift 8 + 8
B) Push Ups x 8 + 30’’ Hollow Position
C) Wall Sit 40” + V-Ups Alternati x 10
CONDITIONING
Emom 10’
10 – 14 Burpees
after 10’ switch to
30 Air Squat
for the final 10’ minutes
10 Hollow Rocks + 10 Push Ups
10 minutes mobility cool down
THURSDAY 23/04
MOBILITY CLASS
FRIDAY 24/04
STANDARD CLASS
STRENGTH: every 3’ x 12’
5 Strict Handstand Push Ups / 10 Kipping Hspu / 30” Hs Hold
10 Australian Pull Ups
30” Hollow Hold
CONDITIONING
9’ AMRAP
18 x Mountain Climbers
9 x Sit Ups
9 x Burpees
rest 3’
9’ AMRAP
9 x Goblet Squat
9 x V-Ups
45” x Skip alto
SATURDAY 25/04
STANDARD CLASS
12’ AMRAP
12 x Reverse Snow Angels
8 x Sit Ups
4 x Inchworm Walk
CONDITIONING
20’ AMRAP
20 Hand Release Push Ups
30 Goblet Squat
40 Hand Release Push Ups
50 Lunges
60 Hand Release Push Ups
70 Single Arm Suitcase Deadlift
