9 ottobre
STRENGHT
STRICT PULL UP
4 ROUNDS of
3 low half strict pull up
3 high half strict pull up
3 strict pull up
rest 90″
WOD
FOR TIME
c.t. 18′
100 american swing
80 sit up
60 wall ball
40 push up
20 burpee
FOR TIME
8 ottobre
STRENGHT
EMOM 9′
3 ROUNDS
3 burpee
3 squat clean
every round + 1 squat clean
3 ROUNDS
3 burpee
3 toes to bar
every round +1 toes to bar
3 ROUNDS
3 burpee
3 squat snatch
every round + 1 squat snatch
WOD
3 ROUNDS
400 mt run
21 pistol squat (weighted)
15 power snatch
9 hand stand push up
7 ottobre
STRENGHT
FRONT SQUAT
6×3 70%
rest 90″
WOD
AMRAP 10′
9 thruster
35 du
6 ottobre
STRENGHT
CLEAN (SQUAT) & JERK
3×3 60%-75%
3×2 75%-85%
3×1 85%+
rest 90″
WOD
AMRAP 11′
12 toes to bar
12 box jump over
12 hang power clean
5 ottobre
STRENGHT
9′ EMOM
30″ planche lean
30″ hollow hold
30″ L-sit hold
WOD
AMRAP 15′
15 push jerk 50/35
15 burpee over the bar
15 wall ball
every round add 5 WALL BALL
02 ottobre
STRENGHT
1 RM OF SQUAT CLEAN
find in 12′ 1 rep max of squat clean
rest 90″
WOD
FOR TIME
25-20-15-10
american swing
50-40-30-20
double unders
5-4-3-2
squat snatch
01 ottobre
STRENGHT
DEADLIFT
6 x 3 80%
WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
pull up
1-2-3-4-5-6-7-8-9-10
hand stand push up
5
deadlift
30 settembre
STRENGHT
PUSH PRESS
5×5
rest 90″
WOD
FOR TIME
50 front squat
50 sit up
50 double under/jump rope
50 thruster
50 sit up
50 double under/jump rope
50 press
50 sit up
50 double under/jump rope
work only with empty barbell
29 settembre
STRENGHT
EMOM 12′
E2MO2M
from 0 to 2′ 18 burpees + max rep SU/DU/SPEED ROPE
from 2′ to 4′ 12 over head ssquat + max rep SU/DU/SPEED ROPE
EMOM 8′
alternating
-6 burpees + max rep SU/DU/SPEED ROPE
-6 over head squat + max rep SU/DU/SPEED ROPE
WOD
FOR TIME
10 rounds
5 power satch (40/25)
10 toes to bar/knees to chest
20 double unders
28 settembre
STRENGHT
BACK SQUAT
find in 10
2 REP MAX of back squat
then
2×4 at 80% of previous load
WOD
AMRAP 8′
10 DB snatc alt.
8 burpees over the dumbbell
3+3 DB step up over
26 settembre
SKILL
pull up
butterfly
kipping
25 settembre
STRENGHT
BALANCE SNATCH
5 x 4
50% of snatch
rest 90″
WOD
FOR TIME
100 sit up
15, 12, 9
thruster
box jump
100 sit up