Mese: Luglio 2019

DAY 3

31.07.2019

warmup

core training

FOR TIME
4 rounds of

7 deadlift *100/70 **70/45
14 toes to bar
21 box jump 60/50

time cap 18′

DAY 2

30.07.2019

warmup

team wod x 3

for time

PART A
4 K ROW
change as need

then

PART B
each player must complete
1 rnd of
15 kcal assault bike
80 double unders
15 kcal assault bike

DAY 1

29.07.2019

warmup

CORE TRAINING

AMRAP 16′

150mt carry *50/30 **40/25

while partner perfoprm max reps of
db burpees power clean *22.5/15 **12/8

FOR LOAD

5 rounds

1 rounds is
7 sets unbroken of
1 power clean
1 front squat
1 push press
1 back squat
1 push press

you choose weight but you must increase it every round.
score is your maximum load in the 5th rnd.
rest as needed between rounds

DAY 5

26.07.2019

warmup

team wod x 2
for time

5 rounds of

60 partner wallball shot *9/6 **6/3
20 sumo deadlift highpull *40/25 **30/20

DAY 4

25.07.2019

warmup

CORE TRAINING

FOR TIME
50 burpees boxjump over 60/50
50 ktb swing *32/24 **24/16
50 goblet squat *32/24 **24/16

DAY 2

23.07.2019

warmup

E2MOM
10 rounds of

8 pullups
10 regular burpees
12 air squat

DAY 1

22.07.2019

warmup

team wod x 2
AMRAP 14′

A- 12/10 Kcal
B- max reps power snatch *40/25 **30/20

DAY 6

20.07.2019

warmup

team wod x 2
FOR TIME

2 RDS OF
20 clean & jerk *50/35 **40/25
30 boxjump over 60/50
20 chest to bar pullup
30 back squat from the ground *50/35 **40/25

change as need

DAY 5

19.07.2019

warmup

team wod x 2
FOR TIME

80 / 60 KCAL
20 POWER CLEAN *60/40 **50/30