04 maggio
STRENGHT
POWER CLEAN
BARBEEL/KB/DB 6×7
NO EQUIPMENT tempo push up 2420 6×3
(2″ go down, 4″ hold in bottom position, 2″ go up, no rest on top)
WOD
AMRAP 15′
7 pull up (table row)
7 stoh (hspu)
10 jump squat
10 burpee
03 maggio
STRENGHT
FRONT SQUAT
BARBELL 10×5
KB/DB 10×5 2″ pause in bottom position
NO EQUIPMENT 10×5 jump squat with 2″ pause in bottom position
WOD
FOR TIME
2 – 4 – 6 – 8 – 10 – 12
power snatch
6 over head lunges
6 burpee
NO EQUIPMENT
4 – 8 – 12 – 16 – 20 – 22
push up
air squat
15 tuck sit up
07 maggio
STRENGHT
PUSH JERK
+
SPLIT JERK
3×3+1 70%
2×2+1 80%
2×1+1 80%+
WOD
FOR TIME
60 wall ball
60 tuck sit up
40 wall ball
40 tuck sit up
20 thruster
20 tuck sit up
10 hand stand push up
10 toe to bar
06 maggio
STRENGHT
POWER SNACTH
3×4 70%ยง
3×2 80%
3×1 80%+
WOD
EMOM 12′
A 6 power clean 85%
B 5 pull up + 10 push up + 15 air squat
C 20 du + 2 DB one arm devil press box step up over
05 maggio
STRENGHT
DEADLIFT
8×4 70%-85%
WOD
FOR TIME
4 rounds
15/12 cal row (10/7 cal bike)
7 hang power snatch
25 du
12 american swing
T.C. 13′
04 maggio
STRENGHT
POWER CLEAN
3×5 70% 90″ rest
3×3 85% 90″ rest
3×1 90% 60″ rest
WOD
AMRAP 12′
7 pull up
7 shoulder to over head
10 box jump
10 DB snatch (alt.)
03 maggio
STRENGHT
BACK SQUAT
3×5 70%
2×4 80%
3×2 85%
rest 90″
WOD
FOR TIME
2 – 4 – 6 – 8 – 10 – 12
power snatch
6 over head lunges
6 burpee over the bar
T.C: 11′
30 aprile
STRENGHT
OVER HEAD SQUAT
KB/DB
10 x 6/side
BARBELL
10 x 4
NO EQUIPMENT
squat front wall
10 x 8
WOD
FOR TIME
2 – 4 – 6 – 8 – 10
power clean (2+2,4+4,… if kb/db)
1 – 3 – 5 – 7 – 9
front squat
if no equipment push up x2
29 aprile
STRENGHT
ONE LEG DEADLIFT
8 rounds
KB/DB/BB/NO EQUIPMENT
10/side
WOD
AMRAP 15′
30 jump rope
13 american swing (push up if no equipment)
9 sumo deadlift high pull (table row)
13 thruster (jump squat)
9 V sit up
28 apriile
STRENGHT
PUSH&PULL
8 x 20 + 6
table row + hand stand push up
WOD
EMOM 15′
A 3 hang power clean + 3 front squat + 3 stoh
B 6 air squat + 6 jump squat + 6 jumping lunges
C 50 jump rope
D 10 sit up + 8 tuck sit up + 6 v sit up + hollow position in remaining time
E rest
27 aprile
STRENGHT
PUSH
6 rounds
KB/DB 5+5 push press + 2+2 push jerk
NO EQUIPMENT 6 hand stand push up
BARBELL 5 push press + 4 push jerk
WOD
FOR TIME
9 – 7 – 5
squat snatch (9+9,7+7,5+5 if kb/db)
20 jump squat
if no equipment wall walk
26 aprile
STRENGHT
12′ EMOM
KB/DB/BB/NO EQUIPMENT
A 8 front squat(air squat if no equipment) + 6 push up
B 10 sit up + 8 v sit up
C 10 burpee
WOD
FOR TIME
3 ROUNDS
21 thruster (air squat)
15 sumo deadlift high pull (table row)
9 power snatch (diamond push up)
3 ROUNDS
15 thruater (air squat)
9 sumo deadlift high pull (table row)
6 hang power snacth (dimaond push up)