13 maggio
STRENGHT
BARBELL ROW SUPINATED GRIP
6 x 12
WOD
AMRAP
AMRAP 13′
12 deadlift
9 sumo deadlift high pull
12 jump squat
9 push press
12 maggio
STRENGHT
SNATCH PULL UNDER
+
OVER HEAD SQUAT
6 x 4+4
WOD
FOR TIME
buy in 50 burpees
6 ROUNDS
7 hang power clean
7 front squat
12 maggio
WOD
2 ROUNDS
1′ sit up
2′ 7-10 push up every 30″
1′ sit up
2′ 5 hang power snatch every 30″
1′ sit up
2′ 5-8 sumo deadlift high pull every 30″
1′ sit up
2′ 5 hang squat clean every 30″
1′ sit up
2′ 3-5 push press every 30″
10 maggio
STRENGHT
FRONT SQUAT
10 x 4
WOD
EMOM 15′
A 6 clean&jerk + max rep jump rope
B 6 power snatch + max rep of burpee over the bar
C 15 thruster
14 maggio
STRENGHT
KB COMPLEX
4 rounds
3+3 kb around the world
3+3 kb around the world catch in lunges
6 snatch in reverse lunges
3 squat jerk
no rest between
WOD
AMRAP 10′
25 du – 50 su
8 2xDB/KB thruster
25 du – 50 su
8 2xDB/KB deadlift
13 maggio
STRENGHT
10′ SKILL DU
STRICT CHIN UP
+
BARBELL ROW REVERSE GRIP
6×3-5+8-12
WOD
AMRAP
AMRAP 5′
12 deadlift
9 pull up
12 box jump
9 hand stand push up
REST 2′
AMRAP 3′
3 hang power snatch
3 over head squat
3 burpees over the bar
12 maggio
STRENGHT
SNATCH PULL UNDER
4×3
POWER SNATCH Tn’g
+
OVER HEAD SSQUAT
4×3+2 70%
WOD
FOR TIME
buy in 40/30 cal row
6 ROUNDS
7 hang power clean
7 front squat
11 maggio
WOD
2 ROUNDS
1′ sit up
2′ 7-12 push up every 30″
1′ sit up
2′ 4 hang power snatch every 30″
1′ sit up
2′ 5-8 pull up (1-2 muscle up) every 30″
1′ sit up
2′ 5 hang squat clean every 30″
1′ sit up
2′ 3-5 hand stand push up (strict) every 30″
10 maggio
STRENGHT
FRONT SQUAT
8×4 70%-80%
WOD
EMOM
6′ EMOM
A 6 squat clean & jerk + max DU/SU in remaining time
B 6 power snatch + max burpees over the bar
2 ‘ REST
4′ EMOM
A 15 wall ball
B 20 american swing + max reps of kb halo
07 maggio
STRENGHT
PUSH JERK
+
SPLIT JERK
BARBELL 10×5+2
KB/DB 7×5+5 + 2+2
NO EQUIPMENT strict hspu 6×3-5
WOD
FOR TIME
60 – 40 – 20 – 10
thruster (jumping lunges)
tuck sit up
06 maggio
STRENGHT
POWER SNATCH
BARBELL/KB/DB 10×8
NO EQUIPMENT 8×40″ plank/ 15″ rest
WOD
EMOM 12′
A 6 power clean (10 burpee)
B 5 sdhp(table row) + 10 push up + 15 air squat
C 25 jump rope + 2 devil press (5 burpee)
05 maggio
STRENGHT
DEADLIFT
BARBELL/KB/DB 10×8
NO EQUIPMENT bulgarian squat 10×8+8
WOD
FOR TIME
6 rounds
50 jump rope
7 hang power snatch (7+7 lunges)
50 jump rope
12 american swing (6 hang power clean or 12 push up if no equipment)