31 luglio
STRENGHT
DEADLIFT
5×4 75%
WOD
AMRAP 13′
15 push up
20 wall ball
30 kb snatch
5×4 75%
15 push up
20 wall ball
30 kb snatch
6×3 max 30%
200 mt run
6 hang squat snatch
8 pull up
12 ttb / 20 knees to chest
C.T. 15′
seal walk
rest as needed
200m Run
20m KB walking lunges
30 Push-ups
20m KB walking lunges
200m Run
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
adv. 4 + 8
inter. 4 + 8 with band
beg. 8 jump pull up + 8 kipping
21 box jump
21 deadlift
21 sit up
11 burpees
C.T. 17′
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
1) – KB Bench floor press
2) – KB Cossack squat, alternating
3) – Banded monster walk (forward, backward, sideways) (without band)
4) – Rest and recover
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″
6×3 max 30%
10 DB hang power snatch
10 DB over head reverse lunges
40 du / 80 su
work one arm for round
C.T. 20′
1 KB Turkish get-up
2 KB Windmill
3 KB Single arm overhead squat
there is not rest between rounds
400m Run
20 KB Swings
40 Air squat
20 mt bear walk
1′ rest between
5 Tuck open out to planche position
5 Planche slides
5-second Planche Lean
5 Planche push-ups
5 Compression slides
9 KB snatch, alternating
7 Burpees
5 KB Thrusters
60 single unders
Rest 2-minutes between AMRAPs
8+8 kb seated press
8+8 kb row
6+6 kb press in lunge position
20 kb devil press
50 air squat
60 jump rope
20 burpees