6 ottobre
STRENGHT
CLEAN (SQUAT) & JERK
3×3 60%-75%
3×2 75%-85%
3×1 85%+
rest 90″
WOD
AMRAP 11′
12 toes to bar
12 box jump over
12 hang power clean
5 ottobre
STRENGHT
9′ EMOM
30″ planche lean
30″ hollow hold
30″ L-sit hold
WOD
AMRAP 15′
15 push jerk 50/35
15 burpee over the bar
15 wall ball
every round add 5 WALL BALL
02 ottobre
STRENGHT
1 RM OF SQUAT CLEAN
find in 12′ 1 rep max of squat clean
rest 90″
WOD
FOR TIME
25-20-15-10
american swing
50-40-30-20
double unders
5-4-3-2
squat snatch
01 ottobre
STRENGHT
DEADLIFT
6 x 3 80%
WOD
FOR TIME
10-9-8-7-6-5-4-3-2-1
pull up
1-2-3-4-5-6-7-8-9-10
hand stand push up
5
deadlift
30 settembre
STRENGHT
PUSH PRESS
5×5
rest 90″
WOD
FOR TIME
50 front squat
50 sit up
50 double under/jump rope
50 thruster
50 sit up
50 double under/jump rope
50 press
50 sit up
50 double under/jump rope
work only with empty barbell
29 settembre
STRENGHT
EMOM 12′
E2MO2M
from 0 to 2′ 18 burpees + max rep SU/DU/SPEED ROPE
from 2′ to 4′ 12 over head ssquat + max rep SU/DU/SPEED ROPE
EMOM 8′
alternating
-6 burpees + max rep SU/DU/SPEED ROPE
-6 over head squat + max rep SU/DU/SPEED ROPE
WOD
FOR TIME
10 rounds
5 power satch (40/25)
10 toes to bar/knees to chest
20 double unders
28 settembre
STRENGHT
BACK SQUAT
find in 10
2 REP MAX of back squat
then
2×4 at 80% of previous load
WOD
AMRAP 8′
10 DB snatc alt.
8 burpees over the dumbbell
3+3 DB step up over
26 settembre
SKILL
pull up
butterfly
kipping
25 settembre
STRENGHT
BALANCE SNATCH
5 x 4
50% of snatch
rest 90″
WOD
FOR TIME
100 sit up
15, 12, 9
thruster
box jump
100 sit up
24 settembre
STRENGHT
CLEAN ACCESSORIES
deadlift
+
hang power clean
6 x 2+6
rest 90″
WOD
FOR TIME
3, 6, 9, 12, 15
deadlift
pull up/chest to bar
THEN
15, 12, 9, 6, 3
burpee over the bar
toes to bar (knees to chest)
23 settembre
STRENGHT
POWER SNATCH
6 x 3
2″ pause in catch position
rest 90″
WOD
FOR TIME
4 rounds
10 DB snatch
10 DB shoulder to over head
5 DB one arm devil press box step up over
FLOW: left arm, right arm, left arm, right arm
22 settembre
STRENGHT
BACK SQUAT
7 x 3
work only at 80%
rest 60″
WOD
AMRAP 13′
6 squat clean
9 push up
12 pull up
every 2 rounds add 2 reps of squat clean