12 agosto
WOD
5 ROUNDS
400 mt run
15 kb thruster
8 agosto
STRENGHT
SKILL PISTOL SQUAT
3 ROUNDS
20-seconds on : 10-seconds off (each movement)
Hollow hold flutters
Butt lift offs
Elbow plank tuck slide ins
No rest between the rounds
WOD
4 ROUNDS
9 – 15 – 21
kb snatch
tuck sit up
goblet squat
FLOW: 9 + 9 kb snatch, 15 tuck sit up, 21 goblet squat
7 agosto
STRENGHT
SKILL PISTOL SQUAT
3 ROUNDS
5 Candlestick roll
10 Cossack squat
10 Feet together squats
WOD
FOR TIME
21 – 15 – 9
DB Deadlift
Handstand push up
Pistols, alternating
FLOW: 21 deadlift, 21 hspu, 21 pistol, 15 deadlift, 15 hspu, ….
6 agosto
WOD
4 ROUNDS
200m Run
10/side KB snatch
200m Run
10/side Single arm KB Hang clean & push press
200m Run
20m Single arm KB front rack walking lunge (10m+10m)
Rest 1 to 2-minutes between rounds
STRENGHT
HAND STAND WALK
skill 10′
try to accumulate 10/20/30 mt of hsw
4 agosto
WOD
EMOM 20′
(1) – Bulgarian split squat (left leg)
(2) – KB press
(3) – Bulgarian split squat (right leg)
(4) – KB row
(5) – Rest and recover
max reps in 1′ for every mouvement
3 luglio
STRENGHT
TURKISH GET UP FLOW
3 on each side
WOD
6 ROUNDS
2′ amrap
5 burpees
10 american swing
15 air squat
31 luglio
STRENGHT
HAND STAND STRENGHT
2 rounds
5 bunny hop (against the wall)
https://www.youtube.com/watch?v=DcVF4kVZGZI
10 prone PPT pulses
https://www.vimeo.com/329045850/b2d4c13895
20 hand stand shoulder taps (back facing the wall)
WOD
FOR TIME
20 – 40 – 60 – 80 – 100 – 80 – 60 – 40 – 20 single under
3 – 6 – 9 – 12 – 15 – 12 – 9 – 6 – 3 KB Thrusters
Only count unbroken sets
30 luglio
STRENGHT
ACCUMULATE 90 METER
seal walk
rest as needed
WOD
4 ROUNDS
200m Run
20m KB walking lunges
30 Push-ups
20m KB walking lunges
200m Run
29 luglio
STRETCHING
FOLLOW THE HIP ROUTINE
28 luglio
STRENGHT
EMOM 20′
1) – Bulgarian split squat (left leg)
2) – Standing KB press
3) – Bulgarian split squat (right leg)
4) – Bent over KB see-saw row
5) – Rest and recover
WOD
EMOM 20′
1) – KB Bench floor press
2) – KB Cossack squat, alternating
3) – Banded monster walk (forward, backward, sideways) (without band)
4) – Rest and recover
27 luglio
WOD
8 ROUNDS
AMRAP 2′
2,4,6,8,….
KB push press
goblet squat
burpees
rest 90″
AMRAP 2′
10 KB snatch
10 reverse burpees
10 jumping jack
rest 90″
24 luglio
STRENGHT
5 ROUNDS
each arm
1 KB Turkish get-up
2 KB Windmill
3 KB Single arm overhead squat
there is not rest between rounds
WOD
4 ROUNDS
400m Run
20 KB Swings
40 Air squat
20 mt bear walk
1′ rest between