Davide Pollio

31 luglio

STRENGHT

DEADLIFT

5×4 75%

WOD

AMRAP 13′

15 push up
20 wall ball
30 kb snatch

30 luglio

STRENGHT

SNATCH PULL UNDER

6×3 max 30%

WOD

4 ROUNDS

200 mt run
6 hang squat snatch
8 pull up
12 ttb / 20 knees to chest

C.T. 15′

30 luglio

STRENGHT

ACCUMULATE 90 METER

seal walk
rest as needed

WOD

4 ROUNDS

200m Run
20m KB walking lunges
30 Push-ups
20m KB walking lunges
200m Run

29 luglio

WOD

EMOM 20′

1′) 20 american swing
2′) 4 power snatch + 4 over head squat
3′) 4 clean&jerk + 6 front squat
4′) 30 speed rope + 30 du/su + max rep speed rope

15′ STRETCHING POST WOD

28 luglio

STRENGHT

STRICT PULL UP
+
KIPPING PULL UP

adv. 4 + 8
inter. 4 + 8 with band
beg. 8 jump pull up + 8 kipping

WOD

3 ROUNDS

21 box jump
21 deadlift
21 sit up
11 burpees

C.T. 17′

28 luglio

STRENGHT

EMOM 20′

1) – Bulgarian split squat (left leg)
2) – Standing KB press
3) – Bulgarian split squat (right leg)
4) – Bent over KB see-saw row
5) – Rest and recover

WOD

EMOM 20′

1) – KB Bench floor press
2) – KB Cossack squat, alternating
3) – Banded monster walk (forward, backward, sideways) (without band)
4) – Rest and recover

27 luglio

WOD

8 ROUNDS

AMRAP 2′

2,4,6,8,….
KB push press
goblet squat
burpees

rest 90″

AMRAP 2′

10 KB snatch
10 reverse burpees
10 jumping jack

rest 90″

27 luglio

STRENGHT

CLEAN PULL UNDER

6×3 max 30%

WOD

8 ROUNDS

10 DB hang power snatch
10 DB over head reverse lunges
40 du / 80 su

work one arm for round
C.T. 20′

24 luglio

STRENGHT

5 ROUNDS
each arm

1 KB Turkish get-up
2 KB Windmill
3 KB Single arm overhead squat

there is not rest between rounds

WOD

4 ROUNDS

400m Run
20 KB Swings
40 Air squat
20 mt bear walk

1′ rest between

23 luglio

STRENGHT

PLANCHE CONDITIONING
3 rounds

5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides

WOD

2′ AMRAP
6 – 8 ROUNDS

9 KB snatch, alternating
7 Burpees
5 KB Thrusters
60 single unders

Rest 2-minutes between AMRAPs

22 luglio

STRENGHT

8 ROUNDS

8+8 kb seated press
8+8 kb row
6+6 kb press in lunge position

WOD

FOR TIME
5 rds

20 kb devil press
50 air squat
60 jump rope
20 burpees