Davide Pollio

5 febbraio

WOD

METABOLIC cONDITIONING

4x 250 mt row
45″ rest b/t

5 rounds
15 american swing
15 push up
60″ rest b/t

6 rounds
12 ttb
10 burpees
5 2x DB clean & jerk
60″ rest b/t

3 febbraio

STRENGTH

DB ACCESSORIES
4 rounds

8+8 curl
8+8 triceps extension
4+4 lateral/frontal raises
12 pull over

WOD

4 ROUNDS
every 3′

12 over head squat
10 mt burpees broad jump
max reps KB olympic snatch

2 febbraio

STRENGTH

FRONT SQUAT

3x 3 70%
3x 2 80%
5x 1 90%

WOD

FOR TIME

70 du -> 120 single under
30 pull up
20 over head squat
70 du -> 120 single under
30 ttb -> 45 ktc
20 clean & jerk
70 du -> 120 single under
30 box jump over
20 power snatch

1 febbraio

STRENGTH

HANG POWER SNATCH

3 rounds
every 30″
2x 3 60-75%
2x 2 70-80%
2x 1 70-85%

WOD

2 INTERVALS

5′ AMRAP
25/18 cal row
max reps of wall ball

60″ rest

5′ AMRAP
5 hang power clean
5 front squat
3 bar muscle up -> 7 pull up

31 gennaio

STRENGTH

SKILL

beg. kippink pull up
int.. butterfly pull up
adv. bar muscle up

WOD

5 ROUNDS

12 push press
9 mt DB oh walking lunges
9 hand stand push up
6 hang squat snatch

30 gennaio

STRENGTH

BACK SQUAT

4x 8

75%+

WOD

3 INTERVALS

4′ AMRAP
30 double unders
9 thruster

90″ rest

4′ AMRAP
6 burpees box jump over
8 pull up

90″ rest

4′ AMRAP
3 wall walk
6 hang power clean

20 gennaio

STRENGTH

HANG SQUAT SNATCH

6×3

60+%

WOD

FOR TIME

1/2/3/4/5/6/7/8/9/10
power clean & jerk
1 shtulle run
(2x 8mt)

19 gennaio

STRENGTH

PUSH PRESS
+
1 ARM DB ROW

4x 7+12/side

70+%

WOD

1FOR TIME

100 du-150 su
50 wall ball
50 DB snatch alt.
50 box jump
50 wall ball
50 burpees

18 gennaio

STRENGTH

3 ROUNDS

6-8/side triceps back extesion
6-8/side triceps extension
6/side archer push up
6-8/side cossack squat
6/side KB windmill

WOD

5 ROUNDS
2′ on 45″ off

5 pull up
10 V sit up
15 air squat

max reps du-su in remaining time

17 gennaio

STRENGTH

HANG SQUAT CLEAN

6×4

70+%

WOD

FOR TIME

5 ROUNDS
30 du – 60 su
10 1arm DB devil press

90″ rest

5 ROUNDS
10 thruster
10 toes to bar – 15 ktc

16 gennaio

STRENGTH

FRONT SQUAT + BACK SQUAT

2x 5+6 @70% of 1RM of f.s.
1x 4+6 @75%
1x 3+6 @80%

2′ rest

WOD

2 intervals

5′ AMRAP
8 KB sdhp
12 american swing

45″ rest

5′ AMRAP
6 power snatch
6 burpees otb

30 dicembre

WOD

40′ EMOM

0:00-1:00 10 ttb + max reps wall ball
1:00-2:00 4 shuttle run + burpees
2:00-3:00 30 du/su + squat clean
3:00-4:00 rest