Mese: Gennaio 2020

DAY 5

warmup

A. STREGHT

bench press

6 / 6 / 6 / 6 / 6

challenge weight , start every 2′

B. For Time

3 rounds

500 mt row

500 mt run

DAY 2

28.01.2020

warmup

skill

7 rounds for time

18 step over box 1db
14 alt. db snatch
10 toes to bar

rx 20/15
scl 15/10
beg 10/6

DAY 1

27.01.2020

warmup

” zia Franca ‘s Storm “

FOR TIME

76 double unders /152 single unders
76 air squat
76 pushups
76 pullups
76 ktb swing *24/16 **16/12
76 wallball shot *9/6 **6/3
76 deadlifts *40/30 **30/20
76 double unders

time cap 30′

DAY 6

25.01.2020

warmup

team of 2

two Parts (with a Partner)

Part A: “The Break Up” – EMOM for As Long As Possible:

1st minute: 1 Push Press + 1 Burpee
2nd minute: 2 Push Presses + 2 Burpees
3rd minute: 3 Push Presses + 3 Burpees
etc…

10 minutes Rest

Part B: “The Make Up” – 6 Rounds (alternating) for Time of:

5 Squat Cleans
10 toes to bar
200 meter Row
One partner completes a round while the other hold in wall-Sit.

rx 50/35
scl 40/25
beg 30/20

DAY 5

24.01.2020

warmup

team of 2

4 round for time of

60 partner wall ball shot 9/6
40 mt farmer carry 2 ktb *32/16 **24/16
20 sumo deadlift highpull

rx 40/30
scl 30/20
beg 20/15

DAY 4

23.01.2020

warmup

a. strenght

hip thrust
4 x 15 every 2′
challenge weight

b. amrap 14′
18/14 dual ktb deadlift
12 box jump 60/50
6 ring dip

rx 32/24
scl 24/16
beg 16/12

DAY 3

22.01.2020

warmup

“M-W-G”

5 ROUND OF
1′ GTOH
1′ BURPEES FACE BARBELL
1′ D.U/S.U
1′ REST

rx 35/25
scl 25/20
beg 20/15

DAY 6

18.01.2020

For Time (with a Partner)

Phase 1: “Overlord”
1944 meter Row

Phase 2: “Airborne Drop”
60 ring row
300 meter Run

Phase 3: “Omaha Beach”
60 meter Alternating Sled Drags
300 meter Run

Phase 4: “Utah Beach”
60 Weighted Push-Ups
300 meter Run

Phase 5: “Gold Beach”
60 Kettlebell Swings 24/16
300 meter Run

Phase 6: “Sword Beach”
60 Thrusters 20/15
300 meter Run

Phase 7: “Juno Beach”
60 Man-on-Fire Burpees
300 meter Run

DAY 5

17.01.2020

warmup

core training

team wod x 2

FOR TIME

50/40/30/20/10

synchro air squat
pullup
synchro situp
pushup

time cap 30′

DAY 5

17.01.2020

warmup

core training

team wod x 2

FOR TIME

50/40/30/20/10

synchro air squat
pullup
synchro situp
pushup

time cap 30′