30 ottobre
STRENGHT
PUSH JERK
from ground
6×3
rest 90″
FRONT SQUAT
4×7
rest 60″
WOD
4 ROUNDS
8 power snatch
12 american swing
8 thruster
12 DB snatch alt.
PUSH JERK
29 ottobre
STRENGHT
POWER CLEAN
tn’g
2×2 60%
3×3 65% – 80%
2×2 75% – 85%
1×2 85%+
rest 90″
EMOM 8′
15 air squat
10 push up
WOD
AMRAP 12′
6 hang power clean
8 burpee
12 tuck sit up
14 DU (x2 SU)
23 ottobre
STRENGHT
DEADLIFT
6x 5/5/4/3/2/2
rest 90″
WOD
FOR TIME
buy in 30 burpee
3 – 2 – 1
bar muscle up
(x4 pull up/ x3 chest to bar)
12 – 9 – 6
power snatch
C.T. 12′
22 ottobre
STRENGHT
SNATCH COMPLEX
8 ROUNDS
1 deadlift (snatch grip)
1 hang squat snatch
1 balance snatch
1 squat snatch
rest 90″
WOD
3 ROUNDS
amrap 4′
4 one arm devil press
8 box jump over
12 DU (x2 SU)
rest 1′ b/w
21 ottobre
WOD
EMOM 20′
A) 3/5 thrster + 6/10 toes to bar
B) 10 burpee
C) 3/5 power snatch + 6/10 pull up
D) rest
20 ottobre
STRENGHT
STRICT CHIN UP
+
STRICT RINGS DIP
6×4+4
rest 90″
WOD
“DIANA”
21 – 15 – 9
deadlift (100/70)
hand stand push up
19 ottobre
STRENGHT
CLEAN (SQUAT) & JERK
3×3 70% 1′ rest b/w
3×2 80% 75″ rest b/w
3×1 85%+ 90″ rest b/w
WOD
IN 9′
21 – 15 – 9
american swing
goblet squat
V-sit up
sumo deadlift high pull
in remaining time MAX REPS of SHOULDER TO OVER HEAD
16 ottobre
STRENGHT
POWER SNATCH
3×3 65%
3×1 75% 2″ rest in catch position
rest 90″
WOD
AMRAP 12′
6 hang power snatch
6+6 DB hang clean & jerk
6 burpee
18 DU (su x2)
15 ottobre
STRENGHT
POWER CLEAN
3×3 75%
3×2 85%+
rest 90″
WOD
AMRAP 13′
9 hang power clean
7 front squat
5 toes to bar
every 2 rounds + 3 toes to bar
14 ottobre
STRENGHT
SKILL
PULL UP
CHEST TO BAR
BAR MUSCLE UP
WOD
FOR TIME
21 – 18 – 15 – 12 – 9
thruster
tuck sit up
C.T. 13′
13 ottobre
STRENGHT
DEADLIFT
4x 4/4/3/3
75%/85%
rest 2′
WOD
FOR TIME
28 – 25 – 22 – 19 – 16 – 13
over head lunges
du (su x2)
american swing
C.T. 16′
12 ottobre
STRENGHT
PUSH PRESS
6×4
70% of push jerk
WOD
FOR TIME
5 rounds
2/3 bar muscle up / 7 pull up
10 deadlift 100/70
15 burpee over the bar
C.T. 20′