WoD

18 giugno

STRENGHT

HANG POWER SNATCH
4 RDS

2 hang power snatch
+
6 over head squat

WOD

10 ROUNDS


10 DB thruster one arm (5+5)
10 DB over head lunges (5+5)
5 burpees over DB

17 giugno

WOD

FOR TIME


buy in 70 wall ball

4 rds

60 du / 120 su
12 power snatch

cash out 70 wall ball

17 giugno

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

WOD

FOR TIME

100 push up
200 air squat
200 sit up

every break 50 su or 50 jumping jack

16 giugno

STRENGHT

PRESS SERIES
EMOM 7 SET

2 military press
3 push press
5 push jerk

WOD

FOR TIME


50-40-30-20 american swing
20-30-40-50 box jump
50-40-30-20 V sit up

16 giugno

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

8 ROUNDS

30″ plank
+
10″+15″ side plank

WOD

FOR TIME

50-40-30-20 jump squat
20-30-40-50 hollow rock
50-40-30-20 lunges

15 giugno

STRENGHT

SQUAT CLEAN
6×4

2″ pause in bottom position

WOD

6 x 2′ AMRAP


A1

5 burpees
5 ttb / ktc
5 pull up

rest 45″

A2

4 hang power clean
5 push up
6 shoulder to over head

FLOW A1 – A2 – A1 – A2 – A1 – A2

15 giugno

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

AIR SQUAT
3×15
tempo 2020

2″ to go in bottom position and 2″ to get up

WOD

AMRAP 12′

5 burpees
10 air squat
10 push up
5 hand stand push up

11 giugno

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

STRENGHT

STRICT HSPU or KIPPING HSPU

accumulate in 4′ 20 – 35 reps of kipping hand stand push up
rest2′
accumuluta in 3′ max rep of hand stand push up

WOD

4 ROUNDS

20 reverse lunges
15 burpees
10 pistol (5+5)
3 wall climb

12 giugno

STRENGHT

SKILL
DOUBLE UNDER

Rx
max reps in 1′
rest as you need
EMOM 6′
70% of test every minute

WOD

5 ROUNDS


7 power clean
9 thruster
7 front squat
12 deadlift

11 giugno

STRENGHT

SKILL
Hand Stand Push Up

Rx
accumulate in 4′ 25-30 strict hand stand push up
rest 2
accumulate in 3′ 15-20 strict hand stand push up

Scaled
accumulate in 4′ 30-35 kipping hand stand push up
rest 2′
accumulate in 3′ 25-30 kipping hand stand push up

WOD

3 ROUNDS


20 dumbbell reverse lunges
15 front burpee over the bar
10 pistol squat
5 pedlay row

10 giugno

BOX WOD

WOD

20″ WORK / 10″ REST


50 box jump
50 cal row
50 deadlift
50 wall ball
50 push up
50 american swing

10 giugno

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

WOD

20″ WORK / 10 ” REST

50 jump squat
100 jumping jack (200 jump rope)
50 american swing (good morning with back pack)
50 push up
50 V sit up
50 table row
50 lunges