8 luglio
STRENGHT
EMOM 8′
10 air squat
6 push up
every minute +2 reps of squat
WOD
FOR TIME
50 db snatch (alternated)
40 db front rack lunges
30 db hang clean (15/arm)
20 db shoulder to over head (10/arm)
10 one db devil press (5/arm)
07 luglio
STRENGHT / SKILL
HAND STAND
- position
- kipping hand stand push up 3 x 15″ work 15″ rest
- strict hand stand push up
- walk
WOD
1A + 1B
2A
AMRAP 5′
7 power snatch
14 tuck sit up
21 du / 42 su
rest 3′
2B
in 5′ window
find 1RM of SQUAT CLEAN
06 luglio
STRENGHT
SNATCH PRACTRICE
1 power snatch (2″ pause in bottom position)
4 balance snatch
work from empty bar to 40% of 1RM
WOD
“FRAN”
c.t. 9′
21 – 15 – 9
thruster
pull up
3 luglio
WOD
FOR TIME
c.t. 30′
4 ROUNDS
20 db snatch (left arm)
20 db step up (left arm)
10 burpees over the db
20 db snatch (right arm)
20 db step up (right arm)
2 luglio
STRENGHT
EMOM 9′
3 burpees
1 power snatch
WOD
FOR TIME
2 ROUNDS
AMRAP 2′
15 power snatch
max rep V- sit up
rest 1′
AMRAP 2′
20 clean & jerk
max rep V-sit up
30 giugno
STRENGHT
KB CIRCUIT
4 x 1+1
3 one arm swing
3 one arm clean
3 one arm thruster
3 one arm snatch
3 one arm push press
WOD
FOR TIME
c.t. 14′
20 push jerk
20 box jump
15 pull up
20 push jerk
30 box jump
15 pull up
20 push jerk
40 box jump
15 pull up
29 giugno
WOD
FOR TIME
c.t. 27′
10 – 9 – 8 – 7 – 6
squat clean
20 – 18 – 16 – 14 – 12
burpees pull up (burpees touch scaled)
30 – 27 – 24 – 21 – 18
double unders (single under x2)
1 luglio
STRENGHT
DEADLIFT
5 x 4
work until 80%
WOD
AMRAP 12′
10 deadlift
20 air squat
30 tuck sit up
26 giugno
STRENGHT
8 ROUNDS
1 squat clean
1 hang squat clean
1 jerk
WOD
FOR TIME
c.t. 17′
40 wall ball
5 squat snatch
30 wall ball
4 squat snatch
20 wall ball
3 squat snatch
10 wall ball
max rep of squat snatch in remaining time
25 giugno
WOD
“EMILY”
6 ROUNDS
30 du – 60 su
15 pull up
30 air squat
100 meter sprint
2′ rest
24 giugno
SKILL/STRENGHT
PULL UP
1′ max rep
1’rest
EMOM 5′
60% or RM
WOD
6 x 2′ AMRAP
A
10 thruster
in remaining tima max rep of toes to bar
1′ rest
B
100 meter run
in remaining time max rep of squat clean
23 giugno
STRENGHT
8 ROUNDS
1 power snatch
1 hang squat snatch
WOD
6 ROUNDS
6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull