15 gennaio
WOD
BARBELL
10 ROUNDS
25 du / su
15 deadlift
5 burpee
BODYWEIGHT
10 ROUNDS
25 du / su
10 diamond push up
5 burpee
KETTLEBELL/DUMBBELL
10 ROUNDS
25 du / su
15 american swing
5 burpee
25 du / su
15 deadlift
5 burpee
25 du / su
10 diamond push up
5 burpee
25 du / su
15 american swing
5 burpee
10 – 8 – 6 – 4
hollow rock
V sit up (straight legs)
V sit up (bent legs)
hollow position (sec.)
seal walk (meters)
20 sit up
40 mountain climb
10 thruster
10 burpee over the bar
20 sit up
40 mountain climb
15 jump squat
10 burpee
20 sit up
40 mountain climb
10 thruster (5+5)
10 burpee over the kb/db
6 x KAMAJI COMPLEX
1 deadlift
1 hang squat clean
1 squat clean
1 push jerk
90″ rest
TABATA shouder to over head
20″ work/10″ off
change arm every round
TABATA hollow position
20″ work/10″ off
8 hand stand push up
10 pistol squat
30 du / 60 su
6 ROUNDS
3 push press
+
2 push jerk
90″ rest
6 ROUNDS
8+8 db/kb row
+
6+6 db/kb curl
90″ rest
6 ROUNDS
6 back extension
6″ arch position
6+6 alternating leg kick
2′ rest
12 – 9 – 6
power snatch
push up
air squat (box jump)
NO REST
9 – 6 – 3
squat snatch
push up
12 – 9 – 6
push up
air squat
sit up
every round 6 hand stand push up
NO REST
9 – 6 – 3
push up
air squat
V- sit up
every round 2 wall climb
8+8 6+6 4+4
snatch
12 – 9 – 6
push up
air squat (box jump)
NO REST
5+5 4+4 3+3
squat snatch
9 – 6 – 3
push up
OVER HEAD SQUAT
8 x 4
90″ rest
OVER HEAD SQUAT
both arms
8×4
2″ pause in bottom position
90″ rest
JUMP SQUAT
2″ pause in bottom position
8 x 10
2′ rest
A1
buy in 50 du/su
in remainng time amrap of
8 clean & jerk
10 burpee
REST 1′
A2
buy in 50 du/su
in remaining time amrap of
6 power snatch
10 burpee
REST 1′
A3
buy in 50 du/su
in remaining time amrap of
12 deadlift
10 burpee
A1
buy in 50 du/su
in remainng time amrap of
6+6 clean & jerk
10 burpee
REST 1′
A2
buy in 50 du/su
in remaining time amrap of
4+4 power snatch
10 burpee
REST 1′
A3
buy in 50 du/su
in remaining time amrap of
12 american swing
10 burpee
A1
buy in 50 du/su
in remainng time amrap of
10 push up
10 burpee
REST 1′
A2
buy in 50 du/su
in remaining time amrap of
12 air squat
10 burpee
REST 1′
A3
buy in 50 du/su
in remaining time amrap of
12 sit up
10 burpee
HANG POWER CLEAN REBOUNCE
12 x 6
30″ rest
BUMBBELL 10 ROUNDS
6+6 curl
KETTLEBELL 10 ROUNDS
25 russian swing unbroken
1′ rest between
PISTOL SQUAT WITH PAUSE
6 x 15″+15″ pause
1′ rest between
wall ball (clean&jerk 5 – 10 – 15 – 20)
push up
speed rope x2
explosive jump squat
push up
speed rope x2
shoulder to over head
db/kb snatch
speed rope x2
6 ROUNDS
20″ plank on left arm
20″ plank on right arm
20 plank straight arms
20″ plank on left leg
20″ plank on right leg
20″ plank straight arms
60″ rest between rounds
power snatch
over head squat
every round 15 du (30 su)
wall push up
V-sit up
every round 15 du (30 su)
2 – 4 – 6 – 8 – 10 – 12 – 14 – 16 – 18 – 20
kb/db snatch
1 – 2 – 3 – 4 – 5 – 7 – 8 – 9 – 10
over head squat
every round 15 du (30 su)
STRICT PRESS
6 x 4 to 6
(min. 4 max 6)
STRICT PRESS
6 x 4+4 to 8
(min. 4 max 8)
STRICT HAND STAND PUSH UP
6 x max rep
du (x2 su)
thruster
burpee
du (x2 su)
jump squat
every round
5 wall climb
OVER HEAD SQUAT
8×4
(2″ pause in bottom position)
OVER HEAD SQUAT
8×6+6
SQUAT STRAIGHT ARMS
8×10
10 pull up (10 table row)
8 power clean
6 front squat
10 pull up (10 table row)
8 hand stand push up
6+6 pistol squat
10 pull up (10 table row)
6+6 clean
8 goblet squat
FLOOR PRESS
8 x 8 to 12
(min. 8 max 12)
FLOOR PRESS
8 x 8+8
WEIGHTED PUSH UP
8 x 4 to 8
(min. 4 max 8)
50 V-sit up
50 box jump (jump squat)
50 push up hands release
50 burpee
5 round
25 sit up
20″ hollow hold position
10+10 plank side rise + twist
10 v sit up
5 russian up
2′ rest between
100 burpee
every minute 6 air squat
10 ROUNDS
6 push jerk
10 ROUNDS
5+5 push jerk
10 ROUNDS
3 to 6 deficit hand stand push up
25 – 20 – 15 – 10 – 5
power clean
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
front squat
25 – 20 – 15 – 10 – 5
push up
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
air squat
25 – 20 – 15 – 10 – 5
american swing
50 – 40 – 30 – 20 – 10
du/su(x2)
25 – 20 – 15 – 10 – 5
goblet squat