3 settembre
STRENGHT
SQUAT CLEAN
6×3 70+%
rest 90″
WOD
fight gone bad
4 rounds
60″ max cal row/bike/ski
60″ air squat
60″ push press
60″ tuck sit up
30″ rest
2 settembre
SKILL 12′
choose between
pull up
toes to bar
double under
WOD
FOR TIME
20 power snatch
3 rounds
20 – 30 – 40
wall ball
18 over head lunges
20 power snatch
1 settembre
STRENGHT
STRICT PULL UP
5×4
4″ hold position on last rep
you can use a weight
rest 90″
WOD
FOR TIME
20 – 15 – 10 – 5
box jump
5 – 10 – 15 – 20
hang power clean
3 – 6 – 9 – 12
hand stand push up
31 agosto
STRENGHT
BACK SQUAT
5 x 4 80%
90 ” rest
WOD
3 ROUNDS
3 strict chest to bar / 6 strict pull up
6 push jerk
12 deadlift
24 v sit up
48 du / 96 su
4 settembre
STRENGHT
HOLLOW ROCK
accumulate 100 reps in a few sets as possibile
no more 7 sets
WOD
FOR TIME
from 10 to 1
KB devil press
30 jump rope
FLOW: 10 devil press 30 jump rope, 9 devil press 30 jump rope, 8 devil press …..
3 settembre
SKILL
HAND STAND WALK
WOD
4 ROUNDS
400m Run
20 KB Thruster
40m KB Farmer’s walk
20 Jumping air squat
1 settembre
STRENGHT
SIT UP CIRCUIT
3 rounds
10 side plank pulse + twist
20″ plank
10 side plank pulse + twist
20″ plank
20 KB russian twist
no rest b/w movements
1′ rest b/w rounds
WOD
20′ EMOM
(1) – KB lateral lunge, alternating
(2) – Seated KB press
(3) – KB Single leg hip thrust, alternating
(4) – KB row
(5) – Rest
31 agosto
STRENGHT
V sit up conditioning complex
10 – 8 – 6 – 4 – 2 reps & 10 – 8 – 6 – 4 – 2 sec hold
Single leg v-up pulses + hold
Single leg straddle up pulses + hold
L-sit pulses + hold
Tuck sit up + hold
(aim for minimal rest b/t exercises)
Rest 30-seconds between each round
Flow. 10 reps w/ 10-sec hold at the end on each exercise, 8 reps w/ 8-sec hold etc. until done
WOD
A1 A2 A3
A1. 3 x (90-second AMRAP : 90-seconds rest)
6 KB clean and jerk
4 KB squat
2 Lateral burpees over the KB
Rest 2 to 3-minutes before A2
A2. 3 x (90-second AMRAP : 60-seconds rest)
6 Lateral burpees over the KB
4 KB clean and jerk
2 KB squat
Rest 2 to 3-minutes before A3
A3. 3 x (90-second AMRAP : 45-seconds rest)
6 KB squat
4 Lateral burpees over the KB
2 KB clean and jerk
28 agosto
STRENGHT
SIT UP CIRCUIT
3 rounds
10 side plank raise + twist
20″ plank
10 side plank raise + twist
20″ plank
20 tuck si tup
1′ rest between round
WOD
FOR TIME
30 – 20 – 10
KB Hang power clean and push press (30+30 – 20+20 – 10+10)
(sec) L-sit
KB Renegade row (30+30 – 20+20 – 10+10)
(sec) L-sit
28 agosto
STRENGHT
SIT UP CIRCUIT
3 rounds
10 side plank raise + twist
20″plank
10 side plank raise + twist
20″ plank
10 hang L-sit twist
rest 1′
WOD
FOR TIME
60 deadlift
50 reverse lunges kb oh
40 american swing
30 push up (hands release)
20 pistol squat
30 push up hand release
40 american swing
50 reverse lunges kb oh
60 deadlift
27 agosto
WOD
FLOW A1/A2/A1/A2
A1. For time
600m Run
10/side KB snatch
20m Single arm KB overhead walking lunge
10m Handstand walk (or bear walk)
Rest 3-minutes before A2
A2. For time
600m Run
10/side Single arm KB thruster
20m KB goblet walking lunge
10m Handstand walk (or bear walk)
Rest 3-minutes before A1
27 agosto
STRENGHT
POWER SNATCH
10 x 1 55+ %
WOD
2 ROUNDS
AMRAP 5′
8 power clean
8 hand stand push up
5 box jump (75cm/60cm)
rest90″