5 dicembre
STRENGTH
SEGMENT SNATCH
+
SNATCH W/PAUSE
8×1+1
WOD
FOR TIME
65 goblet squat
50 du -100 su
25 v sit up
40 front rack lunges
50 du – 100 su
25 v sit up
25 front squat
50 du – 100 su
25 v sit up
SEGMENT SNATCH
FOR TIME
2 days accessories
DAY ONE
UPPER BODY
4 ROUNDS
8/side DB triceps extension
12 barbell skull crusher
8/side 2xDB spider curl incline bench
6/side DB triceps back extension
90″ rest between rounds
DAY TWO
ABS CIRCUIT
5 ROUNDS
30″ KB plank pass through
15″ rest
30″ push up + knee to elbow
15″ rest
30″ KB russian swing
15″ rest
30″ L sit position bar hold
11 dicembre
WOD
3 SET
2 ROUNDS
70-seconds Run for distance
20-seconds rest
70-seconds BikeErg for calories
20-seconds rest
70-seconds Row for calories
20-seconds rest
Rest 3-minutes between sets
2 dicembre
STRENGTH
HANG SQUAT SNATCH
7×2
80+%
WOD
5 ROUNDS
t.c. 16′
9 hspu
7 clean (85/55)
5 bar muscle up
1 dicembre
STRENGTH
DEADLIFT
6×4
80+%
WOD
8 ROUNDS
t.c. 16′
10/8 calories
10 wall ball
5 toes to bar
30 novembre
STRENGTH
SQUAT CLEAN
7×2
80+%
WOD
12′ AMRAP
5 chest to bar
10 2xkb stoh
15 2xkb front squat
29 novembre
STRENGTH
BACK SQUAT
4×5
80%
WOD
12′ EMOM
1′
3 power clean
3 front squat
3 stoh
2′
9 pull up
6 hspu
3 burpees
3′
3 power snatch
3 ohs
3 hang squat snatch
28 novembre
STRENGTH
PUSH PRESS
+
2xDB CURL
5×7+10
WOD
11′ AMRAP
12 1arm DB clean&jerk
40 du – 80 su
12 1arm DB hang power snatch
40 du – 80 su
27 novembre
CONDITIONING
E4MO4M
6 rounds
15 thruster
10 box jump
12 power clean
10 box jump over
9 power snatch
10 2xDB box step up over
25 novembre
STRENGTH
BENCH PRESS
WIDE GRIP BENT OVER ROW
4×5+8
80+%
WOD
6 ROUNDS
45″ on – 15″ off
7 thruster+max reps bar facing burpees
7 chest to bar+max reps wall ball
24 novembre
STRENGTH
POWER CLEAN
SQUAT CLEAN
PUSH PRESS
6×2+1+5
65+%
WOD
BARBELL CYCLING
alternate A1/A2
+
6′ EMOM
A1
15/12/9
hang power clean & jerk
(unbroken)
A2
15/12/9
squat clean
(unbroken)
6′ EMOM
1 8 over head squat
2 1-4 rope climb
23 novembre
STRENGTH
BEHIND THE NECK JERK
8×1-2
70+%
75″-90″ rest
WOD
4 ROUNDS FOR TIME
t.c. 12′
40 du – 80 su
9 mt 2xDB f.r. walking lunges
10 toes to bar/ring
9 mt 2xDB f.r. walking l unges
16 american swing