18 giugno
STRENGHT
HANG POWER SNATCH
4 RDS
2 hang power snatch
+
6 over head squat
WOD
10 ROUNDS
10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB
HANG POWER SNATCH
17 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
WOD
FOR TIME
100 push up
200 air squat
200 sit up
every break 50 su or 50 jumping jack
17 giugno
WOD
FOR TIME
buy in 70 wall ball
4 rds
60 du / 120 su
12 power snatch
cash out 70 wall ball
16 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
STRENGHT
8 ROUNDS
30″ plank
+
10″+15″ side plank
WOD
FOR TIME
50-40-30-20 jump squat
20-30-40-50 hollow rock
50-40-30-20 lunges
16 giugno
STRENGHT
PRESS SERIES
EMOM 7 SET
2 military press
3 push press
5 push jerk
WOD
FOR TIME
50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up
15 giugno
HOME WOD
AIR SQUAT
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
STRENGHT
AIR SQUAT
3×15
tempo 2020
2″ to go in bottom position and 2″ to get up
WOD
AMRAP 12′
5 burpees
10 air squat
10 push up
5 hand stand push up
15 giugno
STRENGHT
SQUAT CLEAN
6×4
2″ pause in bottom position
WOD
6 x 2′ AMRAP
A1
5 burpees
5 ttb / ktc
5 pull up
rest 45″
A2
4 hang power clean
5 push up
6 shoulder to over head
FLOW A1 – A2 – A1 – A2 – A1 – A2
11 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row
STRENGHT
STRICT HSPU or KIPPING HSPU
accumulate in 4′ 20 – 35 reps of kipping hand stand push up
rest2′
accumuluta in 3′ max rep of hand stand push up
WOD
4 ROUNDS
20 reverse lunges
15 burpees
10 pistol (5+5)
3 wall climb
12 giugno
STRENGHT
SKILL
DOUBLE UNDER
Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute
WOD
5 ROUNDS
7 power clean
9 thruster
7 front squat
12 deadlift
11 giugno
STRENGHT
SKILL
Hand Stand Push Up
Rx
accumulate in 4′ 25-30 strict hand stand push up
rest 2
accumulate in 3′ 15-20 strict hand stand push up
Scaled
accumulate in 4′ 30-35 kipping hand stand push up
rest 2′
accumulate in 3′ 25-30 kipping hand stand push up
WOD
3 ROUNDS
20 dumbbell reverse lunges
15 front burpee over the bar
10 pistol squat
5 pedlay row
10 giugno
BOX WOD
WOD
20″ WORK / 10″ REST
50 box jump
50 cal row
50 deadlift
50 wall ball
50 push up
50 american swing
10 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row
WOD
20″ WORK / 10 ” REST
50 jump squat
100 jumping jack (200 jump rope)
50 american swing (good morning with back pack)
50 push up
50 V sit up
50 table row
50 lunges