WoD

16 marzo

STRENGHT

POWER CLEAN

12 x 2 from 60%

rest 60″

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
clean & jerk
25 du/50 su

load: 60, 70, 80, 90, 100

15 marzo

STRENGHT

6 ROUNDS

3 push press
+
1 push jerk

start from 60% of jerk

WOD

FOR TIME

30 – 20 – 10
front squat
10
bar facing burpees
10
toes to bar

load: 60, 70, 80

11 marzo

STRENGTH

EMOM 12′

6 x A 15 table row
6 x B 10 deadlift (if no equipment 6 burpee)

WOD

FOR TIME
30 – 20 – 10

thruster (if no equipment jump squat)
diamond push up

10 marzo

STRENGTH

EMOM 12′

A 12 v sit up
B 8 hang power snatch (if no equipment 8 table row)
C 60 jump rope

WOD

FOR TIME

30 – 20 – 10
burpee
jump rope (x2)
sumo deadlift high pull (if no equipment sit upx2)

9 marzo

STRENGTH

FRONT SQUAT

BARBELL/KETTLEBELL 7 x 8
NO EQUIPMENT tabata air squat

WOD

FOR TIME
27 rounds

2 clean&jerk (2+2 if kb/no equipment 2 hspu)
4 jump squat

8 marzo

STRENGTH

PRESS
+
PUSH JERK

BARBELL 6 x 4 press + 6 push jerk

KETTLEBELL 6+6 x 4 press + 6 push press

NO EQUIPMENT 6 x 4 hand stand push up

WOD

FOR TIME

35 – 25 – 15
tuck sit up
american swing (if no kb work with plate)/push up
air squat

THAN

15 – 25
V sit up
hang power clean (if no equipment lunges)

11 marzo

STRENGHT

EMOM 12′

A 7-12 pull up (5-8 ctb, 1-4 muscel up)
B 10 deadlift

perform at first 6 rounds of A and after go to B

WOD

FOR TIME

30 – 20 – 10

thruster
db snatch

10 marzo

STRENGHT

EMOM 12′

A 12 ghd sit up
B 8 hang power snatch
C 8/6 cal bike

WOD

FOR TIME

30 – 20 – 10

double under
burpee
cal row

9 marzo

STRENGHT

FRONT SQUAT

7 x 3

work between 70% – 80%

rest 90″

WOD

27 ROUNDS

2 clean&jerk
2 box jump over

every 4′ add weight on bar
RX’ start from 50 kg

C.T. 15′

8 marzo

AUGURI A TUTTE LE DONNE,
AVETE CAPACITA’ E QUALITA’ CHE NESSUN ESSERE VIVENTE
POTREBBE MAI PENSARE DI AVERE,
NON ABBIATE LIMITI
E COSA ANCORA PIU’ IMPORTANTE:
DATELA COME SE NON ESISTESSE UN DOMANI !!!!

il coach

STRENGHT

PRESS
+
PUSH JERK

6 rounds 2+3

start from 65% of press
rest 75″

WOD

FOR TIME

35 – 25 – 15

tuck sit up
american swing
air squat

then

15 – 25

toes to bar
hang power clean

choose a weight for hang power clean that allow you to do unbroken sets, if you breake you must perform 2 wall climb every time

5 marzo

STRENGHT

HANG CLEAN & JERK
8 rounds

2 hang power clean & jerk
2 hang squat clean
1 split jerk ( no if kb )

90″ rest between

WOD

FOR TIME
4 rounds

7 front squat
12 american swing (with plate if no kb)
8 front rack reverse lunges
5 shoulder to over head