settembre 29, 2018

WOD 29/09/2018

  • 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

WOD 28/09/2018

  • 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

WOD 27/09/2018

  • 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

WOD 26/09/2018

  • 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

WOD 25/09/2018

  • 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

WOD 24/09/2018

  • 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

WOD 22/09/2018

  • 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

WOD 21/09/2018

  • 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

wod 20/09/2018

  • 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

WOD mercoledi 19/09/2018

  • 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

WOD martedi 18/09/2018

  • 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

WOD lunedi 17/09/2018

  • 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