WoD

24 giugno

STRENGTH

BACK SQUAT

6×3
80+%
90″ rest

WOD

15′ EMOM

A 2-4 rope climb
B 100 mt run
C 4 deadlift + 5 hang power clean + 6 stoh*

*switch every round with 4 hang squat snatch + 8 ohs

23 giugno

STRENGTH

HANG SQUAT CLEAN
6 x 3
70+% of squat clean
90″ rest

3 ROUNDS
for quality

5/side back rack reverse lunges
4-8 strict hspu (deficit)
16-24 ghd hip extension

STRICT PULL UP
6×4
RPE 8
90″ rest

22 giugno

STRENGTH

PAUSED BENCH PRESS

5×3
2″ pause at chest
70+%
90″ rest

WOD

FOR TIME

12-9-6-9-12
toes to bar
2xkb clean
2xkb thruster

21 giugno

STRENGTH

DEADLIFT

8×3
3″ negative phase
90″ rest

WOD

12′ AMRAP

12 wall ball
8 burpees
9 thruster
8 burpees over the bar

20 giugno

STRENGTH

SQUAT SNATCH

8×1
70+%
60″ rest

WOD

FOR TIME
t.c. 12′

30 clean&jerk
30 pull up
30 snatch

use the same load for clean&jerk and snatch

cnj and snatch can be anyhow you like (squat, split, power)

19 giugno

WOD

FOR TIME

50 DB snatches
600 mt run
30 ttb -> 50 ktc
600 mt run
50 DB snatches

T.C. 35′

17 giugno

STRENGTH

POWER SNATCH

8×2
75+%

WOD

FOR TIME

800 mt run
+
3 ROUNDS
8 clean&jerk
2 rope climb
8 ohs

16 giugno

STRENGTH

SHOULDER PRESS
+
STRICT CHIN UP

3×6+6

POWER CLEAN

8×3
start from 75+%

3 ROUNDS
for quality

14 back rack reverse lunges
8 mt seal walk
16 ghd sit up

15 giugno

WOD

A1. 4-minute AMRAP
200m Run
12 Wall ball @ 9/6kg (20/14lbs)
8 Toes to bar
4 DB Devils press @ 2 x 22.5/15kg (50/35lbs)*

Rest 3-minutes before next part

A2. 4-minute AMRAP
Row

Rest 3-minutes before next part

A3. 4-minute AMRAP
200m Run
12 Wall ball @ 9/6kg (20/14lbs)
8 Chest to bar pull up
4 DB Devils press @ 2 x 22.5/15kg (50/35lbs)*

Rest 3-minutes before next part

A4. 4-minute AMRAP
Row

Rest 3-minutes before next part

A5. 4-minute AMRAP
200m Run
12 Wall ball @ 9/6kg (20/14lbs)
8 Handstand push up
4 DB Devils press @ 2 x 22.5/15kg (50/35lbs)*

Rest 3-minutes before next part

A6. 4-minute AMRAP

Row

13 giugno

STRENGTH

BACK SQUAT

5×5
80%

3′ rest

WOD

10′ EMOM

1 10 thruster + du
2 10 p. c&j + du
3 10 ohs + du
4 10 p. snatch + du
5 rest

*this is a 45″ work and 15″ rest
**change du with bar facing burpees in second round

10 giugno

STRENGTH

ALTERNATE

2xKB strict press 3×8-12
bb bent over row sup. grip 3×8-10

WOD

11′ AMRAP

2+ power clean
12 wall ball
12 ttb ->ktc

every round add 2 reps of power clean