ottobre 17, 2018
- w.up & mobility w. Pipe
- CORE & TECHNIQUE
- 6 rounds for reps:
- 30” kipping progression
- 30” rest
- 30” max double unders
- 30” rest
- WOD: for time
- - 15 pull-up
- - 10 DB snatch (24/16)
- - 20 push-up
- - 10 DB snatch (24/16)
- - 30 air squat
- - 10 DB snatch (24/16)
- - 20 push-up
- - 10 DB snatch (24/16)
- - 15 pull-up
- (CT: 15 min)
ottobre 16, 2018
- Warm-up w. Empty bar
- 5 rounds for reps
- - 30” front squat
- - 30” rest
- STRENGHT: FRONT SQUAT
- 10 – 8 – 6 – 3 – 3 – 3
- (rest 90” each set)
- WOD: THE CHIEF
- five two-minutes amrap in 19 min
- - 3 power clean (60/40)
- - 6 push-up
- - 9 air squat
- - 1 min rest
ottobre 15, 2018
- Warm-up: AMRAP 8 min
- - 50 mt shuttle run
- - 5 burpees
- - 50 mt shuttle run
- - 10 V-up
- WOD: for time:
- - 10 dip (ring / parallettes)
- - 10 push-press (40/25)
- - 15 pull-up
- - 15 thruster (40/25)
- - 20 toes to bar
- - 20 american swing (24/16)
- - 20 burpees OTB
- - 20 american swing (24/16)
- - 20 toes to bar
- - 15 thruster (40/25)
- - 15 pull-up
- - 10 push-press (40/25)
- - 10 dip (ring / parallettes)
- (CT 18 min)
ottobre 13, 2018
- Warm-up: AMRAP in 8 min of:
- - 7 wall ball (9/6)
- - 10 squat
- - 15 sit-up
- WOD: THE GHOST
- 6 rounds for total reps:
- - 1 min rowing
- - 1 minute burpees
- - 1 minute double under
- - 1 minute rest
ottobre 12, 2018
- Warm-up: AMRAP 4 rft of:
- - 10 superman plank
- - 10 sit-up
- - 30 single unders
- EMOM 10 min:
- - 7 strict HSPU
- (scaled: kippin hspu / hspu descent)
- WOD:
- - CINDY -
- AMRAP in 20 min of:
- - 5 pull-up
- - 10 push-up
- - 15 squat
ottobre 11, 2018
- warm up: three rounds of:
- - 10 V-up
- - 10” hbp hold
- - 10 tuck crunch
- - 10 back extension
- - 10” superman hold
- - 10 swimmer kick
- EMOM 12 min
- - 5 kip
- - 5 knees to chest
- - 5 pull-up
- WOD: for time:
- 27 cal. Row
- 27 wall ball shots (9/6)
- 27 burpees
- 21 cal. Row
- 21 WBS
- 21 burpees
- 15 cal. Row
- 15 WBS
- 15 burpees
- 9 cal. Row
- 9 WBS
- 9 burpees
- (CT 15 min)
ottobre 10, 2018
- Warm-up and conditionig w. Pipe
- EMOM 16 min:
- 1) 10 one arm KB swing
- 2) 8 one-arm KB pull-push
- 3) 6 KB clean (3+3)
- 4) 4 KB snatch (2+2)
- WOD: for time
- - 30 one-legged squats
- - 20 KB snatch (sw. Every 5 reps)
- - 7 bar muscle-up
- - 20 one-legged squats
- - 16 KB snatch (sw. Every 4 reps)
- - 7 bar muscle-up
- - 10 one-legged squats
- - 12 KB snatch (sw. Every 3 reps)
- - 7 bar muscle-up
- (CT: 18 min)
ottobre 9, 2018
- Warm-up: AMRAP in 5 min:
- (complex w. Empty bar)
- - hang high pull
- - hp snatch
- - hs squat
- - snatch balance
- - squat snatch
- SNATCH: for reps:
- - 2 min @ 65%
- - 1 min rest
- - 2 min @ 75%
- - 1 min rest
- - 2 min @ 85%
- - rest 2 min
- - 3 min for MAX load
- Rest 5 min
- WOD: AMRAP in 12 min of:
- - 3 burpees box jump over
- - 3 power clean
- - 6 burpees box jump over
- - 6 power clean
- - 9 burpees box jump over
- - 9 power clean
- Ecc..
- (M: 50 kg – W: 30)
ottobre 8, 2018
- Warm-up (with a medball)
- AMRAP in 8 min of:
- - 12 deadlift
- - 9 clean
- - 6 sit-up
- (M: 9 Kg, W: 6 Kg)
- WOD: LINDA
- AKA: three bars of death
- 10-9-8-7-6-5-4-3-2-1
- reps for time of:
- - deadlift (1,5 BW)
- - bench press (BW)
- - clean (¾ BW)
- (CT: 25 min)
ottobre 6, 2018
- WOD: THE GIRLS:
- - NANCY -
- 5 rft of:
- - 400 mt run
- 15 overhead squats (40/25)
- (CT 20 min)
ottobre 5, 2018
- Warm-up: 5 rft of:
- - 10 pike to push-up
- - 10 american swing (16/12)
- - 10 bar knees to chest
- WOD: OPEN 16.3
- AMRAP in 7 min:
- - 10 power snatch (35/25)
- - bar muscle-up
- SKILL: rope climb
- - techniques
- - reps for quality
ottobre 4, 2018
- Warm-up: AMRAP 5 min of:
- - 20 jumpin jack
- - 10 plank k2e
- - 10 legs-up
- EMO2M 10 min:
- - 2/3 strict pull-up
- - 5 knees to chest
- - max T2B prior to 50”
- WOD: 7even deadly sins:
- for time:
- - 10 chest to bar pull-up
- - 20 t2b
- - 30 deadlift (85/60)
- - 100 double under
- - 30 box jump (60/50)
- - 20 burpees
- - 10 clean (85/60)
- (CT 13 min)