23 maggio
WOD
20′ AMRAP
21-15-9
power snatch
toes to bar
+
400 mt run
+
21-15-9
thruster
chest to bar
+
400 mt run
+
21-15-9
power clean & jerk
toes to bar
+
400 mt run
+
21-15-9
over head squat
toes to bar
+
run in remaining time
29 aprile
WOD
E2MOM
3 intervals
interval 1
4 set
9 db hang power clean
6 db stoh
3 db thruster
interval 2
4 set
8 db squat snatch
8 ttb -Z ktc
interval 3
4 set
8 db box step up over
8 hspu
28 aprile
STRENGTH
BODYBUILDING CIRCUIT
Arms – 2 Rounds of
8 – 12 Incline DB Curl
8 – 12 Spider Curl
8 – 12 DB Tricep rollbacks
Shoulders – 2 Rounds of
12 – 20 Lu raises
12 – 20 Rear delt raises
Forearms – 2 Rounds of
15 Barbell Wrist Curls
15 Barbell reverse Wrist Curls
WOD
FOR TIME
3 rounds
t.c. 10′
9 ohs
2 rope climb
9 hspu
27 aprile
STRENGTH
2xKB STRICT PRESS
4×12
BB BENT OVER ROW
4×8
FLOOR PRESS
4×10
WOD
10′ AMRAP
5 pull up
10 front rack lunges
10 ttb -> ktc
5 thruster
26 aprile
STRENGTH
BACK RACK REVERSE LUNGES
4×8 /side
STRICT CHIN UP
3xAMAP
WOD
FOR TIME
3 roounds
400 mt run
15 ohs
12 bar facing burpees
25 aprile
STRENGTH
FRONT SQUAT
8 @ 70%-75%
6 @ 75%-80%
2×4 @ 80+%
SEATED PRESS
4×6
WOD
E2MO2M
8 set
15 wall ball
30 du -> 60 su
row in remaining time
24 aprile
WOD
5 INTERVALS
2 ROUNDS
2′ monostructural
+
every 30″ for 2′
1)3-6 hspu
2)3-6 ttb -> ktc
3)4-8 pistol squat
4)1 rope climb -> 3 strict pull up
5)2 wall walk
22 aprile
STRENGTH
STRICT DIP +
BB BENT OVER ROW
12-10-8-8+
+
4 x 8-10
WOD
FOR TIME
8 rounds
2 bar muscle up -> 5 pull up
8 deadlift
12 wall ball
T.C. 14′
21 aprile
STRENGTH
PUSH PRESS + POWER JERK
2 x 4+1 @60% of 1RM of jerk
2 x 3+2 build up
2 x 2+3 build up
WOD
AMRAP 11′
8 box jump over
6 chest to bar -> 10 pull up
12 DB snatch
20 aprile
STRENGTH
PRESSING SNATCH BALANCE
4×4
SQUAT SNATCH
3×3
60%-75%
WOD
AMRAP 10′
2 strict hspu
4 pistol squat
6 hang power clean
19 aprile
STRENGTH
STIFF LEGGED DEADLIFT
12-10-8-8+
@ RPE 8
WOD
18′ EMOM
1)5 thruster + 50 du/su
2)8 burpees + hollow hold pos. in remaining time
3)rest
15 aprile
STRENGTH
HANG SQUAT CLEAN
8×2 @70%
WOD
8′ AMRAP
12 Db snatches alt.
9 DB box step up over
7 ttb
rest 2′
6′ AMRAP
8 DB hang squat snatch
6 burpees box jump over