Mese: Novembre 2019

DAY 6

30.11.2019

warmup

TEAM OF 2 I GO YOU GO

12 ROUND FOR TIME (6 EACH)

9 HANG SQUAT SNATCH
15 BP FACING BARBELL

THEN

800 MT CARRY THE SANDBAG CHANGE AS NEED 40/25 KG

RX 40/30 KG
SC 30/20 KG
BG 20/15 KG

DAY 5

29.11.2019

M

warmup

A.team wod x 2

16 rounds for time

20/15 kcal ROW
200 mt RUN

partner recovery on standing assualt bike @easy pace

B.CASH OUT
“prepare for the unknow”

DAY 4

28.11.2019

w G m

a.strenght
FRONT SQUAT
4 SET x 7 reps
every2’30”

b. for time
10.20.30.40 db snatch
15 toes to bar

RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 6

DAY 3

27.11.2019

M G W

FOR TIME
7 ROUND OF:

5 RING DIP
10 DUAL DB STEP OVER 60/50 CM
15/12 CAL BIKE

RX: M 20 W 15
SCL: M 15 W 10
BEG: M 10 W 6

CASH OUT
3 SET
8 + 8 RENEGADE ROW

DAY 2

26.11.2019

w M

warmup

TEAM WOD X 2

AMRAP 20:00
20 push press
30 sumo deadlift high pull
100 double unders

RX 40/30
SCL 30/20
BEG 20/15

DAY 1

25.11.2019

G M

warmup

AMRAP 4:00
30 AIR SQUAT
15 PULL UP
MAX BURPEES BOX JUMP OVER 60/50 CM

REST 4:00

X 4 ROUND

CASH OUT CORE WORKOUT

DAY 5

22.11.2019

W G M

warmup

a. strenght

back squat 4 set x 4 reps

start every 2’30

b. METCON
team of 2

I GO YOU GO
double dumble DT

10 ROUNDS OF
12 DB DEADLIFT
9 HANG POWER CLEAN
6 SHOULDER TO OVER HEAD

RX 20/15
SCL 15/10
BEG 10/6

DAY 4

21.11.2019

W G M

warmup

TEAM WOD X 2
for time

150 power snatch
150/100 kcal assault bike

partners work at the same time

then
150 boxjump over 60/50
change as need

RX 35/25
SCL 30/20
BEG 20/15

DAY 3

20.11.2019

W G

warmup

HERO WOD
“the three firefighters “

36min amrap

5 CLEAN & JERK
11 PULL UP
19 BURPEES OVER THE BAR

RX 60/40
SCL 40/20
BEG 20/15

DAY 2

19.11.2019

W G

warmup

A. BENCH PRESS
6/6/6/6
Start every 2.30 min

B. AMRAP 13′:

2,4,6,8…
FRONT SQUAT FROM GROUND
7 T2B

RX 50/35
SCL 40/30
BEG 30/20