5 febbraio
WOD
METABOLIC cONDITIONING
4x 250 mt row
45″ rest b/t
5 rounds
15 american swing
15 push up
60″ rest b/t
6 rounds
12 ttb
10 burpees
5 2x DB clean & jerk
60″ rest b/t
METABOLIC cONDITIONING
3 febbraio
STRENGTH
DB ACCESSORIES
4 rounds
8+8 curl
8+8 triceps extension
4+4 lateral/frontal raises
12 pull over
WOD
4 ROUNDS
every 3′
12 over head squat
10 mt burpees broad jump
max reps KB olympic snatch
2 febbraio
STRENGTH
FRONT SQUAT
3x 3 70%
3x 2 80%
5x 1 90%
WOD
FOR TIME
70 du -> 120 single under
30 pull up
20 over head squat
70 du -> 120 single under
30 ttb -> 45 ktc
20 clean & jerk
70 du -> 120 single under
30 box jump over
20 power snatch
1 febbraio
STRENGTH
HANG POWER SNATCH
3 rounds
every 30″
2x 3 60-75%
2x 2 70-80%
2x 1 70-85%
WOD
2 INTERVALS
5′ AMRAP
25/18 cal row
max reps of wall ball
60″ rest
5′ AMRAP
5 hang power clean
5 front squat
3 bar muscle up -> 7 pull up
31 gennaio
STRENGTH
SKILL
beg. kippink pull up
int.. butterfly pull up
adv. bar muscle up
WOD
5 ROUNDS
12 push press
9 mt DB oh walking lunges
9 hand stand push up
6 hang squat snatch
30 gennaio
STRENGTH
BACK SQUAT
4x 8
75%+
WOD
3 INTERVALS
4′ AMRAP
30 double unders
9 thruster
90″ rest
4′ AMRAP
6 burpees box jump over
8 pull up
90″ rest
4′ AMRAP
3 wall walk
6 hang power clean
20 gennaio
STRENGTH
HANG SQUAT SNATCH
6×3
60+%
WOD
FOR TIME
1/2/3/4/5/6/7/8/9/10
power clean & jerk
1 shtulle run
(2x 8mt)
19 gennaio
STRENGTH
PUSH PRESS
+
1 ARM DB ROW
4x 7+12/side
70+%
WOD
1FOR TIME
100 du-150 su
50 wall ball
50 DB snatch alt.
50 box jump
50 wall ball
50 burpees
18 gennaio
STRENGTH
3 ROUNDS
6-8/side triceps back extesion
6-8/side triceps extension
6/side archer push up
6-8/side cossack squat
6/side KB windmill
WOD
5 ROUNDS
2′ on 45″ off
5 pull up
10 V sit up
15 air squat
max reps du-su in remaining time
17 gennaio
STRENGTH
HANG SQUAT CLEAN
6×4
70+%
WOD
FOR TIME
5 ROUNDS
30 du – 60 su
10 1arm DB devil press
90″ rest
5 ROUNDS
10 thruster
10 toes to bar – 15 ktc
16 gennaio
STRENGTH
FRONT SQUAT + BACK SQUAT
2x 5+6 @70% of 1RM of f.s.
1x 4+6 @75%
1x 3+6 @80%
2′ rest
WOD
2 intervals
5′ AMRAP
8 KB sdhp
12 american swing
45″ rest
5′ AMRAP
6 power snatch
6 burpees otb
30 dicembre
WOD
40′ EMOM
0:00-1:00 10 ttb + max reps wall ball
1:00-2:00 4 shuttle run + burpees
2:00-3:00 30 du/su + squat clean
3:00-4:00 rest