WoD

5 dicembre

STRENGTH

SEGMENT SNATCH
+
SNATCH W/PAUSE

8×1+1

WOD

FOR TIME

65 goblet squat
50 du -100 su
25 v sit up
40 front rack lunges
50 du – 100 su
25 v sit up
25 front squat
50 du – 100 su
25 v sit up

2 days accessories

DAY ONE

UPPER BODY

4 ROUNDS

8/side DB triceps extension
12 barbell skull crusher
8/side 2xDB spider curl incline bench
6/side DB triceps back extension

90″ rest between rounds

DAY TWO

ABS CIRCUIT

5 ROUNDS

30″ KB plank pass through
15″ rest
30″ push up + knee to elbow
15″ rest
30″ KB russian swing
15″ rest
30″ L sit position bar hold

11 dicembre

WOD

3 SET

2 ROUNDS
70-seconds Run for distance
20-seconds rest
70-seconds BikeErg for calories
20-seconds rest
70-seconds Row for calories
20-seconds rest

Rest 3-minutes between sets

2 dicembre

STRENGTH

HANG SQUAT SNATCH

7×2

80+%

WOD

5 ROUNDS
t.c. 16′

9 hspu
7 clean (85/55)
5 bar muscle up

1 dicembre

STRENGTH

DEADLIFT

6×4

80+%

WOD

8 ROUNDS
t.c. 16′

10/8 calories
10 wall ball
5 toes to bar

30 novembre

STRENGTH

SQUAT CLEAN

7×2

80+%

WOD

12′ AMRAP

5 chest to bar
10 2xkb stoh
15 2xkb front squat

29 novembre

STRENGTH

BACK SQUAT

4×5
80%

WOD

12′ EMOM

1′
3 power clean
3 front squat
3 stoh

2′
9 pull up
6 hspu
3 burpees

3′
3 power snatch
3 ohs
3 hang squat snatch

28 novembre

STRENGTH

PUSH PRESS
+
2xDB CURL

5×7+10

WOD

11′ AMRAP

12 1arm DB clean&jerk
40 du – 80 su
12 1arm DB hang power snatch
40 du – 80 su

27 novembre

CONDITIONING

E4MO4M
6 rounds


15 thruster
10 box jump
12 power clean
10 box jump over
9 power snatch
10 2xDB box step up over

25 novembre

STRENGTH

BENCH PRESS
WIDE GRIP BENT OVER ROW

4×5+8

80+%

WOD

6 ROUNDS
45″ on – 15″ off

7 thruster+max reps bar facing burpees
7 chest to bar+max reps wall ball

24 novembre

STRENGTH

POWER CLEAN
SQUAT CLEAN
PUSH PRESS

6×2+1+5

65+%

WOD

BARBELL CYCLING
alternate A1/A2
+
6′ EMOM

A1
15/12/9
hang power clean & jerk
(unbroken)

A2
15/12/9
squat clean
(unbroken)

6′ EMOM

1 8 over head squat
2 1-4 rope climb

23 novembre

STRENGTH

BEHIND THE NECK JERK

8×1-2

70+%
75″-90″ rest

WOD

4 ROUNDS FOR TIME
t.c. 12′

40 du – 80 su
9 mt 2xDB f.r. walking lunges
10 toes to bar/ring
9 mt 2xDB f.r. walking l unges
16 american swing