settembre 29, 2018
- Warm-up w. Pipe
- 12 min (40"work / 20" rest) cycling 4 movements
- 1) ab mat situp w. Pipe behind the neck
- 2) side plank – right
- 3) side plank – left
- 4) swimmer kicks
- WOD: 3 rounds for time:
- 100 mt weighted run (12/9 medball)
- 30 box jump
- 20 T2B
- 15 front squat (50/30)
- (CT 22 MIN)
settembre 28, 2018
- Warm-up: AMRAP 6 min
- 5 burpees
- 12 sit-up
- 20 jumpin jack
- DEATH BY...THRUSTERS (45/30)
- EMOM for as long as possible
- Add one rep at every minute until you can no longer complete the prescribed number of reps under one minute
- AEROBIC POWER
- 5 rounds for reps of:
- 1 min row max calories
- 1 min max double unders
- 1 min rest
settembre 27, 2018
- warm-up: EMOM 8 min
- odd: 10/12 good morning (Pipe or empty bar)
- even: 10 russian swing (24/16)
- STRENGHT: DEADLIFT!!
- 2 X 5 @ 65%
- 2 X 3 @ 75%
- 3 X 2 @ 85%
- rest 5 min
- POWER:
- 21-15-9 reps for time of:
- . Power clean (50/35)
- burpees OTB
- american swing (24/16)
- CT: 15 min
settembre 26, 2018
- Warm-up: 8 min amrap:
- -5 walk the floor
- - 10 kip on bar
- - 15 DU (50 SU)
- EMOM 14 min:
- - odd: 7/10 dip (ring/bar)
- - even: 30” hanging hip touch
- WOD: AMRAP 9 min:
- - 5 HSPU
- - 10 DB snatch**(22/14)
- **switch arm after 5 reps
settembre 25, 2018
- Warm-up: 5 rft of:
- - 5 push-up
- - 10 squat
- - 15 back extension
- STRENGHT:
- 1) shoulder press
- 5 – 5 – 5 – 5
- Rest 5 min
- 2) BACK SQUAT
- 5 – 5 – 5 – 5
- Rest 5 min
- Tabata:
- - 1-3-5-7: burpees
- 2-4-6-8: box jump
settembre 24, 2018
- warm-up: 10 min skill work with empty bar or pipe
- (complex w. Snatch grip)
- - high pull
- - hp snatch
- -ohs
- -snatch balance
- - back squat
- - sots press
- - squat snatch
- POWER: EMOM 12 min:
- - 1 power snatch
- - 1 hang squat snatch
- - 1 squat snatch
- WOD: 5 RFT of:
- - 10 front rack lunges (40/25)
- - 2 turkish G.U. (24/16)
- - 5 wall climb
- (CT: 15 min)
settembre 22, 2018
- warm-up: 4 rft of:
- - 30" hbp
- - 30" OH plate hold
- - 10 one gegged bw romanian DL
- THE GIRLS
- - - - Mary - - -
- AMRAP 20 min of:
- - 5 HSPU
- - 10 one-legged squats
- - 15 pull-up
settembre 21, 2018
- Warm-up: 3 rounds interval training (20” work – 20” rest) of:
- - skip knees up
- - skip heels up
- - front jumpin jack
- - side jumpin jack
- WOD: four two-min rounds of:
- - 10 box jump over
- - 100 mt sprint
- - max burpees
- (rest 3 min between rounds)
- Rest 5 min
- Focus: GHD sit-up
- - technique
- - mobility & quality reps
settembre 20, 2018
- Warm-up:
- 6 min AMRAP of:
- - 20 mountain climb
- - 10 tuck crunch
- - 10 squat
- Skill: clean & press
- Technique & progression
- Then..
- five 1-minute rounds for reps
- 1 min rest
- WOD: 21-15-9-3
- Reps for time of:
- - deadlift **
- - american swing (24/16)
- (**men BW, women 70% BW)
- Cap time: 12 min
settembre 19, 2018
- WARM-UP: 4 rft of:
- - 20" handstand hold
- - 12 OH lunges (w. Pipe)
- - 10 DU (30 SU)
- (ct 9 min)
- EMOM 14 min
- - odd: 5 strict toes to bar (7 knees to chest)
- - even: 5 strict pull-up
- AMRAP 6 min:
- - 7 wall ball shots (9/6)
- - 2/4/6 burbees over the medball
settembre 18, 2018
- specific warm-up:
- 6 min AMRAP (moder.)
- - 10 squat jump
- - 7 push-up
- - 10 sit-up
- EMOM 12 min
- - odd: 7 power snatch (40/25)
- - even: 7 pull-up
- SKILLS: double unders
- 6 rounds of:
- - 30" work
- - 30" rest
settembre 17, 2018
- EMOM 8 min
- odd: 30" hollow body position
- even: superman position
- rest 3 min
- EMOM 8 min
- - odd: 15 push-up
- - even: 10 medball clean
- rest 3 min
- 3 rounds for max effort:
- - 1 min row/air bike
- - 2 min rest