13 luglio

WOD

DICES WOD

12 luglio

STRENGTH

SQUAT CLEAN tn’g

8×2
60″ rest
start from 70%

SIT UP CIRCUIT
5 rounds

10 v sit up
10 alt. v sit up
10″ hollow position
10 hollow rock

BARBELL CIRCUIT
4 rounds

8-12 skull crusher
8-12 reverse curl to press
12-15 2xdb curl

11 luglio

STRENGTH

POWER SNATCH

10×1

60″ rest
start from 60%

WOD

TEAM WOD
15′ AMRAP

10 pull up
6 shoulder to over head
60 mt sprint

switch mate every round

24 giugno

STRENGTH

BACK SQUAT

6×3
80+%
90″ rest

WOD

15′ EMOM

A 2-4 rope climb
B 100 mt run
C 4 deadlift + 5 hang power clean + 6 stoh*

*switch every round with 4 hang squat snatch + 8 ohs

23 giugno

STRENGTH

HANG SQUAT CLEAN
6 x 3
70+% of squat clean
90″ rest

3 ROUNDS
for quality

5/side back rack reverse lunges
4-8 strict hspu (deficit)
16-24 ghd hip extension

STRICT PULL UP
6×4
RPE 8
90″ rest

22 giugno

STRENGTH

PAUSED BENCH PRESS

5×3
2″ pause at chest
70+%
90″ rest

WOD

FOR TIME

12-9-6-9-12
toes to bar
2xkb clean
2xkb thruster

21 giugno

STRENGTH

DEADLIFT

8×3
3″ negative phase
90″ rest

WOD

12′ AMRAP

12 wall ball
8 burpees
9 thruster
8 burpees over the bar

20 giugno

STRENGTH

SQUAT SNATCH

8×1
70+%
60″ rest

WOD

FOR TIME
t.c. 12′

30 clean&jerk
30 pull up
30 snatch

use the same load for clean&jerk and snatch

cnj and snatch can be anyhow you like (squat, split, power)

19 giugno

WOD

FOR TIME

50 DB snatches
600 mt run
30 ttb -> 50 ktc
600 mt run
50 DB snatches

T.C. 35′

17 giugno

STRENGTH

POWER SNATCH

8×2
75+%

WOD

FOR TIME

800 mt run
+
3 ROUNDS
8 clean&jerk
2 rope climb
8 ohs

16 giugno

STRENGTH

SHOULDER PRESS
+
STRICT CHIN UP

3×6+6

POWER CLEAN

8×3
start from 75+%

3 ROUNDS
for quality

14 back rack reverse lunges
8 mt seal walk
16 ghd sit up

15 giugno

WOD

A1. 4-minute AMRAP
200m Run
12 Wall ball @ 9/6kg (20/14lbs)
8 Toes to bar
4 DB Devils press @ 2 x 22.5/15kg (50/35lbs)*