4 marzo
STRENGHT
SNATCH COMPLEX
8 ROUNDS
2 power snatch (2+2 if kb)
+
max rep of over head squat (1 arm if kb
WOD
FOR TIME
22 hang power clean
20 burpee over the bar
21 push up
80 jump rope
SNATCH COMPLEX
3 marzo
STRENGHT
CLEAN COMPLEX
6 ROUNDS
2 power clean touch and go
4 front squat
2 hang power clean (rebounce)
3 front squat
1 cluster
2′ rest between
WOD
FOR TIME
27 – 21 – 15 – 9
thruster
table row (sumo deadlift high pull)
2 marzo
STRENGHT
SIT UP CIRCUIT
3 rounds
20″arch position
20″ alternating kick leg
10 half back arch pulse
10 bach arch rock
10 back extension
30″ rest
10 hollow rock
8 V sit up (straigth legs)
6 V sit up (bent legs)
20″ hollow position
WOD
A 3xAMRAP 90″
B 4XAMRAP 90″
A
3, 6, 9, …
deadlift
hand stand push up ( or push up)
burpees over the bar
60″ rest between rounds
2′ rest before part B
B
5 thruster
5 sumo deadlift high pull
5 V sit up
5 burpees over the bar
60″ rest between rounds
every time start from the mouvement of previous round
5 marzo
STRENGHT
HANG CLEAN & JERK
10 x 2
start from 70% of 1RM
WOD
4 ROUNDS
7 front squat
12 american swing
8 front rack reverse lunges
5 shoulder to over head
4 marzo
STRENGHT
6 ROUNDS
2 power snatch tn’g
2 over head squat
WOD
“VITTORIO”
hero wod
2 ROUNDS
22 hang cluster
20 burpee box jump over
21 pull up
800 mt row (30/23 cal bike)
3 marzo
STRENGHT
1 RM of SQUAT CLEAN
in 12′ window find 1 RM of squat clean
WOD
FOR TIME
27 – 21 – 15 – 9
DB 1 arm thruster
pull up
2 marzo
STRENGHT
COMPLEX
3 RDS
20″ arch position
20″ alternaating kick
10 back half rack pulse
10 back arch rock
10 back extension
10 hollow rock
8 V sit up straigth legs
6 V sit up bent legs
20″ hollow position
WOD
5 x AMRAP 90″
A+B
PART A
3, 6, 9,…
deadlift
hand stand push up
burpee over the bar
rest 60″ b/t
PART B
5 thruster
5 chest to bar/pull up
5 burpee over the bar
5 toes to bar
rest 60″ b/t
REST 2′ BEFORE PART B
1 marzo
STRENGHT
FRONT SQUAT
8 x 2 70%-85%
90″ rest b/t
WOD
AMRAP 12′
4 hang power snatch/2 hang ssquat snatch
8 box jump over
every round:
5 push up
10 sit up
15 air squat
switch hang power snatch and hang squat snatch every round
26 febbraio
WOD
AMRAP 35′
100 mountain climb
50 russian twist
20 thruster (jump squat)
10 V sit up
25 febbraio
STRENGHT
POWER SNATCH
+
HANG SQUAT SNATCH
8×2+1
if kb change arm every round
if no equipment 20″ hand stand shoulder tap x4 rounds
WOD
WORK IN 30″
rest 10″
120 jump rope
40 burpee
30 snatch (if kb 60, if no equipment 30 push up)
24 febbraio
STRENGHT
TABATA
A wall squat one leg
B wall squat with load
WOD
3 ROUNDS
27 clean & jerk (if no equipment 54 tuck sit up)
27 goblet or front squat (if no equipment 54 air squat)
54 jump rope
23 febbraio
STRENGHT
PRESS
8×3 with barbell
8×6+6 if kettlebell
6×2 hand stand push up kipping (or strict)
WOD
FOR TIME
50 burpee
100 sumo deadlift high pull (if no equipment table row)
100 sit up
50 hang power clean (if no equipment 50 push up)