17 febbraio
STRENGTH
KB/DB/BB
POWER CLEAN
8×3 (3+3 if kb & press)
touch and go
WOD
FOR TIME
buy in 100 sit up
+
6 rounds
4 power snatch (4+4 if kb)
12 push up
12 front squat
16 febbraio
STRENGTH
KB/DB/BB
8 rounds
1 hang squat snatch (1+1 if KB)
1 squat snatch (1+1 if KB)
WOD
8 ROUNDS
2′ amrap
80 jump rope
+
amrap
3 hang squat clean
10 sit up
15 febbraio
STRENGTH
HAND STAND PUSH UP
pike push up 8×6
or
kip hand stand push up 8×4-6
WOD
4 ROUNDS
10 burpee
15 V sit up
10 shoulder to over head
15 tuck sit up
14 febbraio
STRENGTH
KB/DB/BB
TABATA
A wall squat one leg
b wall squat with kb or plate
WOD
FOR TIME
100 du/ 200 su
100 air squat (or 50 DB snatch)
100 sit up
50 deadlift (or 50 american swing)
100 du/ 200 su
12 febbraio
STRENGHT
OVER HEAD SQUAT
5 x 3 60%
3 x 3 80%
only on last rep 1 balance snatch
WOD
FOR TIME
21 – 15 – 9
wall ball
power snatch
12 – 9 – 6
hang power snatch
box jump
11 febbraio
STRENGHT
8 ROUNDS
2 SQUAT CLEAN tn’g
1 HANG SQUAT CLEAN
1 FRONT SQUAT
1 THRUSTER
WOD
3 ROUNDS
amrap 2’30”
30 DU
15 american swing
30 DU
10 kb snatch
in remaining time max reps of toes to bar
10 febbraio
STRENGHT
SQUAT SNATCH
3 x 3 70%
3 x 2 80%
3 x 1 80%+
only on last rep of every set AMAP over head squat
WOD
AMRAP 10′
6 – 8 – 10 – 12 – 14 – …
burpee
box jump over
9 febbraio
STRENGHT
PUSH PRESS
+
SPLIT JERK
3 x 3+1 60%
3 x 2+1 up load
3 x 1+1 up load
WOD
FOR TIME
21 – 15 – 9
clean&jerk
cal bike
if row 30 – 20 – 15 cal
08 febbraio
STRENGHT
BACK SQUAT
find in 12′
3 RM
3 x 4 85% of 3RM
WOD
3 ROUNDS
amrap 4′
12 DB over head lunges
8 DB snatch
4 DB one arm devil press
rest 1′ b/w
12 febbraio
STRENGTH
BARBELL
OVER HEAD SQUAT
5 x 3
3 x 3
only on last rep of every set do 1 balance snatch
KETTLEBELL/DUMBBELL
6 + 6 ROUNDS
8 + 8 kb over head squat
only on last rep of every round do a squat jerk
WOD
BARBELL
for time
21 – 15 – 9
thruster
power snatch
12 – 9 – 6
hang power snatch
jump squat
KETTLEBELL/DUMBBELL
for time
21 – 15 – 9
goblet squat
kb snatch
12 – 9 – 6
thruster
lunges
american swing
11 febbraio
STRENGTH
BARBELL
8 ROUNDS
2 squat clean tn’g
1 hang squat clean
1 front squat
1 thruster
KETTLEBELL/DUMBBELL
8 + 8 ROUNDS
6 one arm russian swing
6 one arm clean and press
6 one arm sntach
WOD
BARBELL
3 ROUNDS
amrap 2’30”
50 jump rope
15 deadlift
50 jump rope
15 push up
in remaining time max rep of tuck sit up
rest 1′
KETTLEBELL/DUMBBELL
3 ROUNDS
amrap 2’30”
50 jump rope
15 american swing
50 jump rope
10 kb snatch
in remaining time max rep of tuck sit up
rest 1
10 febbraio
STRENGTH
BARBELL
SQUAT SNATCH
3 x 3
3 x 2
only on last rep of every set do max rep of over head squat
KETTLEBELL/DUMBBELL
SQUAT SNATCH
3 x 3+3
3 x 2+2
only on last rep of every set do max rep of over head squat, one arm for set
WOD
KETTLEBELL/DUMBBELL/BARBELL
FOR TIME
amrap 12′
6 – 8 – 10 – 12 – 14 – 16 – ….
burpee
jump squat