DAY 5
30.11.2018
Warmup
FOR TIME
21-18-15-12-9
Kcal
step db over box 60/50
alternating db snatch *22,5/15 **15/10
Mese: Novembre 2018
29.11.2018
DAY 4
29.11.2018
Warmup
5 rounds for time
15 power snatch *40/30 **30/20 ***30/15
40 mt bear crawl
— rest 1′ btw sets —
time cap 20′
28.11.2018
DAY 3
28.11.2018
Warmup
CORE STRENGHT
FOR TIME
buy in 1K ROW or 2K BIKE
then…
5 rounds of
20 pushup hand release
50 air squat
27.11.2018
DAY 2
27.11.2018
Warmup
1- STRENGHT
in 12′ find your heavy set of 5RM PUSH PRESS
2- for time
20 DU
10 PULL UP
10.8.6.4.2 FRONT SQUAT from the ground
*60/40
**50/35
***40/30
time cap 15′
26.11.2018
DAY 1
26.11.2018
Warmup
core training
1 . emom 12mins
0′ 20″ hold L-SIT hanging bar
1′ 10 burpees target
2′ 10 hand stand pushup
..repeat
2 . amrap 15′
10 goblet squat
20 american swing
30 dead lift ktb
*24/16 **16/12
23.11.2018
DAY 5
23.11.2018
Warmup
1 – ANAEROBIC ALATTACID RESISTENCE :
every 4′ , 20″ max effort kcal bike x 8 set
2 – ANAEROBIC LATTACID RESISTENCE :
3 x 3′ TIME CAP
20 wall ball shot 9/6
20 american swing 24/16
20 rugular burpees
– rest 3′-
22.11.2018
DAY 4
22.11.2018
Warmup
team work x 2
A – 20 hang squat clean *40/30 -**30/20
10 hang squat clean *50/35 -**40/30
6 hang squat clean *60/40 -**50/35
B – HOLD in hand stand
change every time as needed
time cap 12′
— REST 3′ —
amrap 7′
max reps
1 pullup + 1 toes to bar
” i go you go “
21.11.2018
DAY 3
19.11.2018
Warmup
1 – 3 rounds
15 V-up
20″ hold in L-sit
25 pull elastic band
rest 1′ btw rounds
2 – for time
20 double under or 60 single under
15.12.9.6 clean & jerk
10 toes to bar or knees to chest
time cap 20′
clean & jerk : *60/40 **50/35 ***40/30
20.11.2018
DAY 2
19.11.2018
Warmup
1 – STRENGHT
SUMO DEAD LIFT
5 set x 7 reps – rest 2′
2 – amrap 12′
6 hang power clean
9 thruster
12 romanian deadlift
*50/35
**40/30
***30/25
17.11.2018
DAY 6
17.11.2018
Warmup
team wod x 3
A – 5/10/15
pullup
thruster *40/30 – **30/20
american swing *24/16 **16/12
REST 2′
B – 10/15/20
toes to bar
power snatch *30/20 – **30/15
burpees boxjump 60/50
REST 2′
C – 15/20/25
hand stand pushup
clean & jerk *30/20 – **20/15
kcal
time cap 30′