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
9 giugno
STRENGTH
COMPLEX
SQAUT CLEAN+FRONT SQUAT+PUSH JERK
7X1+3+1
70+%
2′ rest
WOD
FOR TIME
5 ROUNDS
50 du -> su
10 over head squat
10 pull up