30 aprile
STRENGHT
OVER HEAD SQUAT
2×4 50%
2×3 55%
3×2 65%
2×1 75%
60″rest
WOD
FOR TIME
2 – 4 – 6 – 8 – 10
power clean
1 – 3 – 5 – 7 – 9
front squat
29 aprile
STRENGHT
DEADLIFT
10 x 3 65%-80%
WOD
AMRAP 13′
17/14 cal row
13 american swing
9 sumo deadlift high pull
13 wall ball
9 toe to bar
28 aprile
STRENGHT
GYMNASTIC STRENGTH
strict pull up
+
strict hand stand push up
6 x 6-8+3-6
WOD
EMOM 15′
A 3 hang power clean + 3 front squat + 3 stoh
B 3 box jump + 3 box jump over + 3 burpee box jump over
C 10/7 cal bike
D 10 sit up + 8 tuck sit up + 6 V sit up + hollow position in remaining time
E rest
27 aprile
STRENGHT
PUSH PRESS
find in 12′ window
1 RM of push press
WOD
QUARTEFINAL
9 – 7 – 5
squat snatch 80/65
box jump over 75cm
26 aprile
STRENGHT
BACK SQUAT
2×5 65%
3×5 75%
3×3 80%-85%
WOD
FOR TIME
2 ROUNDS
21 wall ball
15 pull up
9 power snatch
2 ROUNDS
15 wall ball
9 pull up
6 hang power snatch
IN REMAINING TIME
MAX REPS OF
BURPEE OVER THE BAR
T.C. 12′
24 aprile
STRENGHT
BROAD JUMP
5 x 12 meter broad jump + 10 high jump squat
WOD
EMOM 12′
A) 3 hang power clean + 3 front squat
(if KB/KB 6 amrican swing + 6 goblet squat
if no equipment 10 air squat + 10 sit up)
B) 60 jump rope + 16 lunges
C) 10-15 burpee
22 aprile
STRENGHT
SNATCH
BARBELL 1 x 20 power snatch
KB/DB 1 x 15+15 snatch
NO EQUIPMENT 6 x 4 archer push up
WOD
FOR TIME
3 ROUNDS
60 jump rope
12 thruister (24 air squat)
12 deadlift (12 back extension)
2 ROUNDS
60 jump rope
15 shoulder to over head (push up diamond)
15 lunges
max reps of burpee in remaining time
T.C. 12′
no rest between rounds
21 aprile
STRENGHT
SQUAT
KB/DB/BB 1 x 20 squat clean
NO EQUIPMENT 1 x 30 jump squat
WOD
3 x 4′ AMRAP
50 sit up
+ amrap in remaining time
6 shoulder to over head (hspu)
6 power clean (6+6 lunges)
6 sumo deadlift high pull (table row)
20 aprile
STRENGHT
PLANK
7 – 10 x 45″ plank position
60″ rest
WOD
6 ROUNDS
1′ on / 30″ off
6 snatch (6 V sit up)
4 over head squat (
4 hand stand push up
19 aprile
STRENGHT
SQUAT
KB/DB/BB 6×8 with 3″ pause in bottom position
NO EQUIPMENT 6×8 squat tempo 4240
4″ go down; 2″ rest in bottom pos.; 4″ stand up; no rest on top
WOD
FOR TIME
150 mountain climb
60 american swing (air squat)
40 thruster (push up)
30 tuck sit up
23 aprile
STRENGHT
JUMP STRENGHT
5 rounds
9 mt broad jump
+
5 high box jump
2′ rest
WOD
EMOM 12′
A) 3 hang power clean + 3 front squat
B) 20 du/40 su + 6 DB step up
C) 10-15 burpee
22 aprile
STRENGHT
POWER SNATCH
4×3 70%-75%
3×2 75%-80%
3×1 80%-85%
WOD
FOR TIME
3 ROUNDS
30 du/60su
12 thruster
12 deadlift
2 ROUNDS
30 du/60 su
16 DB snatch
10 DB over head lunges
in remaining time
max reps of 1 DB devil press
T.C. 9′