STRENGHT

DOUBLE KB COMPLEX

4 swing
3 clean
2 front rack squat
1 snatch

WOD

OPEN 21.2

STRENGHT

6 ROUNDS

3 squat snatch
+
2 over head squat

WOD

E2MO2M
5 set

5 hang power clean
4+4 front rack reverse lunges
10 box jump

STRENGHT

9′ EMOM

A 11/8 cal bike
B 3 hang power clean + 2 front squat + 1 shoulder to over head
C 16/12 ghd sit up

WOD

4 ROUNDS

3 squat snatch
7 chest to bar (12 pull up)
21 wall ball

STRENGHT

POWER CLEAN

12 x 2 from 60%

rest 60″

WOD

FOR TIME

10 – 8 – 6 – 4 – 2
clean & jerk
25 du/50 su

load: 60, 70, 80, 90, 100

STRENGHT

6 ROUNDS

3 push press
+
1 push jerk

start from 60% of jerk

WOD

FOR TIME

30 – 20 – 10
front squat
10
bar facing burpees
10
toes to bar

load: 60, 70, 80

WOD

OPEN 21.1

STRENGHT

EMOM 12′

A 7-12 pull up (5-8 ctb, 1-4 muscel up)
B 10 deadlift

perform at first 6 rounds of A and after go to B

WOD

FOR TIME

30 – 20 – 10

thruster
db snatch

STRENGHT

FRONT SQUAT

7 x 3

work between 70% – 80%

rest 90″

WOD

27 ROUNDS

2 clean&jerk
2 box jump over

every 4′ add weight on bar
RX’ start from 50 kg

C.T. 15′

AUGURI A TUTTE LE DONNE,
AVETE CAPACITA’ E QUALITA’ CHE NESSUN ESSERE VIVENTE
POTREBBE MAI PENSARE DI AVERE,
NON ABBIATE LIMITI
E COSA ANCORA PIU’ IMPORTANTE:
DATELA COME SE NON ESISTESSE UN DOMANI !!!!

il coach

STRENGHT

PRESS
+
PUSH JERK

6 rounds 2+3

start from 65% of press
rest 75″

WOD

FOR TIME

35 – 25 – 15

tuck sit up
american swing
air squat

then

15 – 25

toes to bar
hang power clean

choose a weight for hang power clean that allow you to do unbroken sets, if you breake you must perform 2 wall climb every time

STRENGHT

HANG CLEAN & JERK

10 x 2
start from 70% of 1RM

WOD

4 ROUNDS

7 front squat
12 american swing
8 front rack reverse lunges
5 shoulder to over head

STRENGHT

6 ROUNDS

2 power snatch tn’g
2 over head squat

WOD

“VITTORIO”
hero wod

2 ROUNDS

22 hang cluster
20 burpee box jump over
21 pull up
800 mt row (30/23 cal bike)

STRENGHT

1 RM of SQUAT CLEAN

in 12′ window find 1 RM of squat clean

WOD

FOR TIME

27 – 21 – 15 – 9

DB 1 arm thruster
pull up