Mese: Gennaio 2019

DAY 4

31.01.2019

warmup

mobility

amrap 20′

7,5 + 7,5 mt walking lunges OH plate *20/10 **10/5
8 regular burpees
7,5 + 7,5 mt walking lunges OH plate *20/10 **10/5
8 chest to bar pullup

DAY 3

30.01.2019

warmup

core training

1. wheightlifting
EMOM 5′
1 PW CL + 1 HANG SQUAT CLEAN
find your heavy set

2. strenght
EMOM 5′
1 strict press
2 push press *50/30

–rest 2′–

EMOM 4′
1 push press
1 jerk *60/35

–rest 2′–

EMOM 3′
2 jerk *65/40

DAY 2

29.01.2019

warmup

STRENGHT
FRONT SQUAT
3×3 @75% 1rm
3×3 @80%
3×3 @85%
rest 2′ bts

take the barbell from rack

METCON
for time
1k run
50 thrusters *20/15
50 toes to bar

time cap 20′

DAY 1

28.01.2019

warmup

for time
5 rounds
10 power snatch *40/30 **30/20
10 back squat
10 lateral bar burpees

then 800 mt run

DAY 6

26.01.2019

warmup

memorial wod
“CHAD WILKINSON”

for time
in team of 2

1.000 box step up @60

DAY 5

25.01.2019

warmup

” FRANCA STORM 75 “

for time
75 double unders
75 air squat
75 pushup
75 pullup
75 wall ball shot 9/6
75 ktb swing 24/16
75 deadlift 40/30
75 double unders

DAY 4

24.01.2019

warmup

10′ practice double unders

amrap 10′

4 bar muscle up
8 deadlift *100/70 **70/50
12 box jump 60/50

– rest 5′ –

amrap 8′

12 GTOH plate 20/10
12 pushup HR
12 jumping lunges

DAY 3

23.01.2019

warmup

core training

for time

100 double unders

then
10-9-8-7-6-5-4-3-2-1
push jerk *60/40**50/30
toes to bar

then
100 double unders

DAY 2

22.01.2019

warmup

EMOM 12′

even : 5 hang squat clean

odd : 10 burpees touch

3 RFT
30 WALL BALL SHOT 9/6
20 ALT RUSSIAN SWING 1 ARM *24/16 **16/12
10 POWER SNATCH 30/20

time cap 12′

DAY 1

21.01.2019

warmup

in 25′ find your heavy complex of
2 DL
2 HANG POWER CLEAN
2 FRONT SQUAT
1 JERK