14 giugno
BOX CHIUSO
1 ottobre
STRENGHT
CORE COMPLEX
3 rounds
10 supine leg raise
10 alt. supine windshield wipers
10 alt. knees to elbows
10 side plank with reach out
WOD
AMRAP 12′
400 mt run
17 american swing
12 box jump over
7 deadlift
27 luglio
STRENGHT
HANG SQUAT SNATCH
8×2 2″ pause in bottom position
WOD
AMRAP 13′
50 DU
30 air squat
20 tuck sit up
15 push up
13 maggio
STRENGHT
BARBELL ROW SUPINATED GRIP
6 x 12
WOD
AMRAP
AMRAP 13′
12 deadlift
9 sumo deadlift high pull
12 jump squat
9 push press
12 maggio
STRENGHT
SNATCH PULL UNDER
+
OVER HEAD SQUAT
6 x 4+4
WOD
FOR TIME
buy in 50 burpees
6 ROUNDS
7 hang power clean
7 front squat
12 maggio
WOD
2 ROUNDS
1′ sit up
2′ 7-10 push up every 30″
1′ sit up
2′ 5 hang power snatch every 30″
1′ sit up
2′ 5-8 sumo deadlift high pull every 30″
1′ sit up
2′ 5 hang squat clean every 30″
1′ sit up
2′ 3-5 push press every 30″
10 maggio
STRENGHT
FRONT SQUAT
10 x 4
WOD
EMOM 15′
A 6 clean&jerk + max rep jump rope
B 6 power snatch + max rep of burpee over the bar
C 15 thruster
07 maggio
STRENGHT
PUSH JERK
+
SPLIT JERK
BARBELL 10×5+2
KB/DB 7×5+5 + 2+2
NO EQUIPMENT strict hspu 6×3-5
WOD
FOR TIME
60 – 40 – 20 – 10
thruster (jumping lunges)
tuck sit up
06 maggio
STRENGHT
POWER SNATCH
BARBELL/KB/DB 10×8
NO EQUIPMENT 8×40″ plank/ 15″ rest
WOD
EMOM 12′
A 6 power clean (10 burpee)
B 5 sdhp(table row) + 10 push up + 15 air squat
C 25 jump rope + 2 devil press (5 burpee)
05 maggio
STRENGHT
DEADLIFT
BARBELL/KB/DB 10×8
NO EQUIPMENT bulgarian squat 10×8+8
WOD
FOR TIME
6 rounds
50 jump rope
7 hang power snatch (7+7 lunges)
50 jump rope
12 american swing (6 hang power clean or 12 push up if no equipment)
04 maggio
STRENGHT
POWER CLEAN
BARBEEL/KB/DB 6×7
NO EQUIPMENT tempo push up 2420 6×3
(2″ go down, 4″ hold in bottom position, 2″ go up, no rest on top)
WOD
AMRAP 15′
7 pull up (table row)
7 stoh (hspu)
10 jump squat
10 burpee
03 maggio
STRENGHT
FRONT SQUAT
BARBELL 10×5
KB/DB 10×5 2″ pause in bottom position
NO EQUIPMENT 10×5 jump squat with 2″ pause in bottom position
WOD
FOR TIME
2 – 4 – 6 – 8 – 10 – 12
power snatch
6 over head lunges
6 burpee
NO EQUIPMENT
4 – 8 – 12 – 16 – 20 – 22
push up
air squat
15 tuck sit up