26 agosto
WOD
FOR TIME
400 mt run
21 – 15 – 9
thruster
DB snatch
15 – 12 – 9
tuck sit up
plate push up
12 – 9 – 6
cal
shoulder to over head
25 agosto
STRENGHT
POWER CLEAN
10 x 1 60+%
WOD
3 ROUNDS
15 pull up
30 du/60 su
45 wall ball
25 agosto
STRENGHT
KNEELING JUMP
6 x 2/3 reps
90″ rest between
WOD
EMOM
A) 20-minute EMOM
(1) – Cossack squat, alternating
(2) – KB floor press
(3) – Stiff-legged KB deadlift
(4) – KB row
(5) – Rest and recover
5′ rest
B) 12 or 16-minute EMOM
(1) – Seated KB strict press
(2) – KB Reverse lunge, alternating
(3) – KB curls
(4) – Rest and recover
24 agosto
STRENGHT
3 ROUNDS
10-second front support hold
10 front support shoulder taps
10-second 45-degree handstand hold
10 shoulder taps (or small hand placements) in the 45-degree handstand position
10-second full handstand hold
10 shoulder taps or small transition steps
No rest b/t exercises
Rest 60-seconds between each round
WOD
6 – 8 ROUNDS
AMRAP 90″
3 – 6 – 9 KB push press
3 Burpees
3 – 6 – 9 goblet squat
3 Burpees
45″ rest b/t rounds
24 agosto
STRENGHT/SKILL
ROPE CLIMB
beg. skill
int. 5×1
adv 3×2
rx 3×1 legless
WOD
FOR TIME
15 – 30 – 45 – 30 – 15
double under (unbroken)
burpee
22 agosto
WELCOME ROCCO
TEAM CHALLENGE
2 WOD
21 agosto
STRENGHT
STRICT PRESS
+
KIP CHIN UP
10/8/8/6
+
from 6 to 12
WOD
FOR TIME
400 mt run
4 ROUNDS
8 toes to bar / 16 kness to chest
20 wall ball
32 DU / 64 SU
400 mt run
20 agosto
STRENGHT
DEADLIFT
5 x 6 70%
WOD
3 ROUNDS
20 DB step up over
10 power snatch
10+10 one arm thruster
10 front rack reverse lunges
19 agosto
WOD
FOR TIME
70 cal row – 60 cal bike/ski
20 hand stand push up
30 hang power clean
40 american swing
70 cal row – 60 cal bike/ski
C.T. 22′
18 agosto
STRENGHT
SIT UP CIRCUIT
2 ROUNDS
20″ WORK
no rest between movements
L-sit pass on KB/DB
back extension hold position
russian sit up
floating kick
rest 1′
WOD
4 ROUNDS
10 pull up
12 shoulder to over head
10 push up (on kb)
12 front squat
17 agosto
STRENGHT
HAND STAND STRENGHT
2 rounds
no rest between movements
10″ front wall support hold
10 shoulder taps
10″ 45 degree hs hold
10 shoulder taps
10″ hand stand hold
10 shoulder taps
1′ rest
WOD
AMRAP 5′
12 deadlift
9 burpees over the bar
rest 2′
AMRAP 5′
12 DB snatch alt.
30 DU / 60 SU
21 agosto
STRENGHT
STRICT PRESS
+
TABLE ROW
10/8/8/6
+
from 6 to 12
WOD
FOR TIME
400 mt run
4 ROUNDS
20 tuck sit up
20 KB thruster
32 DU / 64 SU
400 mt run