Mese: Maggio 2019

DAY 5
31.05.2019

warmup

CORE TRAINING

TEAM WOD x 2
amrap 18′

20 synchro as ktb *24/16 **16/12
20 ktb step up 60/50
20 toes to bar

DAY 4
30.05.2019

warmup

AEROBIC CAPACITY
in team of 2

8 RDS each of

A- 500mt row
B- 15 V-UP

DAY 3

29.05.2019

warmup

A – STRENGHT
BACK SQUAT
5 / 5 / 3 / 3
rest2′

B – METCON
for time
50 lateral burpees
150 double unders

every minute perform 5 power snatch *35/25 **30/20

time cap 15′

DAY 2

28.05.2019

warmup

core training

4 rounds of :

3′ amrap
10 chest to bar pullup
15 boxjump over 60/50

in the time remaining max reps of regular burpees

rest 3′

DAY 1

27.05.2019

warmup

core training

5 ROUNDS FOR TIME

40 double unders
20 hang clean & jerk 1 arm db ( 10L + 10R) *22.5/15 **15/10
10toes to bar

DAY 6

25.05.2019

warmup

UN WOD PER FULVIO

team wod x 2

4 rounds , 4′ on – 1′ off

even : max reps wall ball shot 9/6
max reps ktb SDLHP *32/24
player A e B can work at the same time

odd : max kcal assault bike

DAY 5

24.05.2019

warmup

core training

amrap 8′
2,4,6,8,10… HSPU
10 REGULAR BURPEES
15 SITUP

REST 3′

REPEAT

DAY 4

23.05.2019

warmup

core training

7 ROUNDS FOR TIME
10 power clean *40/30 **30/20
20 alternating pistol squat
30 double unders

time cap 19′

DAY 3

22.05.2019

warmup

1 – STRENGHT
front squat from the ground
5 set x 6 reps
rest 3’bt/s

2 – amrap 12′
7 pullup
7 devil press 1 db ( L ) *22.5/15 **15/10
7 pullup
7 devil press 1 db ( R )

DAY 2

21.05.2019

warmup

FOR TIME

25 wall ball shot 9/6
50 regular burpees
100 double unders
1k row
2k bike