28 dicembre
STRENGTH
DEADLIFT
10×3
70%
60″ rest
WOD
AMRAP 13′
12 box jump over
6 hang power snatch
6 hand stand push up
3 hang squat snatch
27 dicembre
STRENGTH
HANG SQUAT CLEAN
10×2
60″ rest
60%+ of 1RM of squat clean
WOD
E2MO2M
6 set
0′-2′
2 RDS of:
4 deadlift
4 hang power clean
4 shoulder to over head
burpees over the bar in remaining time
2′-4′
4 RDS of:
5 american swing
5 kb one arm thruster
change arm every round
DU/SU in remaining time
23 dicembre
STRENGTH
SIT UP CIRCUIT
4 rounds
5 V sit up with pause on top
5 russian sit up
10 Kb russian twist
1′ rest
WOD
EMOM 14”
odd: 8 wall ball + 8 burpees
even: 8 pull up + 8 ttb
22 dicembre
STRENGTH
CLEAN&JERK
3×3 70% 90″ rest
3×2 80% 75″ rest
3×1 80%+ 60″ rest
WOD
FOR TIME
100 du/200 su
35 box jump
35 DB snatch
25 box jump
25 DB hang power clean&stoh
15 box jump
15 BD ohs
100 du/200 su
21 dicembre
STRENGTH
DEADLIFT
10×4
up to 75%
WOD
AMRAP 5′
750 mt row
+ amrep in remaining time
4 squat clean
6 burpees over the bar
rest 90″
AMRAP 5′
12 wall ball
12 american swing
6+6 DB hang power snatch
20 dicembre
STRENGTH
3 POSITION OF SNATCH
above the knee+below the kenee+floor
9×1+1+1
unbroken set, never drop the bar
WOD
EMOM 7′
4 power snatch
15 du/30 su
rest 2′
AMRAP 4′
6 power snatch
15 du/30 su
20 sit up
3 dicembre
STRENGTH
BACK SQUAT
5×5
70%+
WOD
FOR TIME
100 kb snatch
every 75″ perform 5 box jump over
2 dicembre
STRENGTH
SIT UP CIRCUIT
4 rounds
10 v sit up
10+10 alt. 1leg v sit up
10 tuck sit up
20″-30″ hollow position
no rest between rounds
WOD
AMRAP 9′
9 pull up
6 power snatch
6 over head squat
3 wall walk
1 dicembre
STRENGTH
CLEAN & JERK
10 x 1
75%+ 60″ rest
WOD
8 ROUNDS
60″ amrap – 20″ rest
8 1arm DB devil press
amrap DU/SU
30 novembre
STRENGTH
PULL UP
skill pull up
kip or butterfy
adv. EMOM 8 set
2-4 bar uscle up
WOD
AMRAP 12′
21 wall ball
15 kb sdhp
9 burpees over the med ball
29 novembre
STRENGTH
SQUAT SNATCH
3@65% 2@70% 1@75%
3@70% 2@75% 1@80%
3@80%+
60″ rest between
WOD
FOR TIME
4 rounds
7 deadlift
7 hang clean&jerk*
14 american swing
14 push up
*2 rounds hang clean & jerk
2 rounds hang squat clean
26 novembre
WOD
FOR TIME
30 burpees box jump over
100 jump rope
50 pull up
100 jump rope
30 thruster
100 jump rope