12 aprile
SKILL
HAND STAND
hand stand position
hand stand push up (kipping/strict)
hand stand walk
WOD
FOR TIME
50 – 40 – 30 – 20
sit up – tuck sit up – V sit up – toes to bar
du/su
american swing
09 aprile
WOD
EMOM 35′
A 3 thruster + 5 bar facing burpee
B 6 front rack lunges + 10 DB/KB snatch alt. (5 power snatch)
C 12 burpee
D 75 jump rope
E rest
08 aprile
STRENGHT
BARBELL 6×5+3 hang squat snatch + over head squat
KB/DB 6×3+3/side hang squat snatch + over head squat
NO EQUIPMENT 6×2 wall walk
WOD
AMRAP 12′
10 clean&jerk (5 hand stand push up)
8 front squat (10 jump squat if no equipment)
8 sumo deadlift high pull (8 table row)
07 aprile
STRENGHT
BARBELL 8×6 muscle clean
DB/KB 8×6 squat clean
NO EQUIPMENT 8×5+5 pistol squat
WOD
FOR TIME
100 tuck sit up
then 3 ROUNDS
12 jump squat
8 hand stand push up
10 deadlift ( 20 good morning with load if no equipment)
cash out
100 tuck sit up
06 aprile
STRENGHT
8 ROUNDS
30″ work/15″ rest
BARBELL back squat
DB/KB goblt squat
NO EQUIPMENT mountain climb
WOD
AMRAP 11′
7 hang power snatch (diamond push up if no equipment)
10 over head squat ( jump squat if no equipment)
7 burpee
10 lunges
09 aprile
WOD
EMOM 30′
A 3 thruster + 5 bar facing burpee
B 6 DB step up over + 10 DB snatch alt.
C 20/16 cal row
D 20 DU/40 SU + 1 bar muscle up (5 pull up/3 chest to bar)
E rest
08 aprile
STRENGHT
HANG SQUAT SNATCH
+
OVER HEAD SQUAT
2 x 3+1 65%
2 x 2+3 75%
3 x 1+4 80 %
WOD
AMRAP 12′
10 clean&jerk @40/30 alt. hang power clean
8 front squat
8 pull up
07 aprile
STRENGHT
MUSCLE CLEAN
+
PUSH PRESS
5 x 2+1 80% of push press
3 x 1+1 90% of push press
WOD
FOR TIME
100 tuck sit up
then 3 ROUNDS
12 box jump
8 hand stand push up
10 deadlift @100/65
cash out
50 toes to bar
06 aprile
STRENGHT
BACK SQUAT
3×4 75%
2×2 85%-90%
3×1 95%
WOD
AMRAP 11′
7 hang power snatch
10 over head squat
7 1arm DB devil press
10 1arm DB over head lunges
02 aprile
WOD
50 ROUNDS
2 push press (push up if no equipment)
4 reverse lunges
6 goblet/front squat (air squat)
01 aprile
STRENGHT
PUSH JERK
KB/DB 6×10+10
BARBELL 6×10
if no equipment
strict hand stand push up
6x 2 to 6
WOD
FOR TIME
200 – 150 – 100 – 50 – 25
jump rope
20 burpee
31 marzo
STRENGHT
2 x TABATA
A kb/db/bb power snatch
B kb/db/bb over head squat
if no equipment
A push up
B grasshopper
WOD
FOR TIME
2 – 4 – 6 – 8 – 10
thruster (jump squat x3 if no equipment)
20 air squat (tuck sit up if no equipment)
10 burpee