3 luglio
WOD
FOR TIME
c.t. 30′
4 ROUNDS
20 db snatch (left arm)
20 db step up (left arm)
10 burpees over the db
20 db snatch (right arm)
20 db step up (right arm)
FOR TIME
2 luglio
STRENGHT
EMOM 9′
3 burpees
1+1 kb snatch
WOD
2 ROUNDS
AMRAP 2′
10+10 kb snatch
max rep V-sit up
rest 1
AMRAP 2′
10+10 clean & jerk
max rep V-sit up
2 luglio
STRENGHT
EMOM 9′
3 burpees
1 power snatch
WOD
FOR TIME
2 ROUNDS
AMRAP 2′
15 power snatch
max rep V- sit up
rest 1′
AMRAP 2′
20 clean & jerk
max rep V-sit up
1 luglio
STRENGHT
KETTLEBELL FLOW
6×3+3
1 burpees
2 kb thruster
work with one arm
WOD
AMRAP 12′
10 kb deadlift
20 air squat
30 tuck sit up
30 giugno
STRENGHT
4 x 1+1
one arm
3 russian swing
3 clean
3 thruster
3 snatch
3 push press
WOD
FOR TIME
10+10 kb push jerk
20 jump squat
10 table row
10+10 kbpush jerk
20 jump squat
20 table row
10+10 push jerk
20 jump squat
30 table row
30 giugno
STRENGHT
KB CIRCUIT
4 x 1+1
3 one arm swing
3 one arm clean
3 one arm thruster
3 one arm snatch
3 one arm push press
WOD
FOR TIME
c.t. 14′
20 push jerk
20 box jump
15 pull up
20 push jerk
30 box jump
15 pull up
20 push jerk
40 box jump
15 pull up
29 giugno
WOD
FOR TIME
20 – 18 – 16 – 14 – 12
goblet squat
30 – 27 – 24 -21 – 18
american swing
60 – 56 – 52 – 48 – 44
single under
29 giugno
WOD
FOR TIME
c.t. 27′
10 – 9 – 8 – 7 – 6
squat clean
20 – 18 – 16 – 14 – 12
burpees pull up (burpees touch scaled)
30 – 27 – 24 – 21 – 18
double unders (single under x2)
1 luglio
STRENGHT
DEADLIFT
5 x 4
work until 80%
WOD
AMRAP 12′
10 deadlift
20 air squat
30 tuck sit up
26 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
STRENGHT
10 x 1′ PLANK
30″ rest between rounds
WOD
FOR TIME
60 air squat
5 wall climb
40 air squat
3 wall climb
20 air squat
1 wall climb
50 air squat
4 wall climb
30 air squat
2 wall climb
26 giugno
STRENGHT
8 ROUNDS
1 squat clean
1 hang squat clean
1 jerk
WOD
FOR TIME
c.t. 17′
40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time
25 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
STRENGHT
HAND STAND WALK STRENGHT
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
https://www.vimeo.com/347671518/7af7097754
WOD
AMRAP 12′
20 reverse lunges (10+10)
1′ plank
10 table row