Mese: Giugno 2020

Day 2
W

warmup
3 rds
15/12 kcal
9 deadlift
7 hang power clean
5 shoulder to over head
* empty bar

core
tabata
hollow position banded

wod
“DT “
5 round for time of
12 deadlift
9 hang power clean
6 shoulder to over head
rx 60/40
scl 50/30
beg 30/20

day 6

saturday wod

for time
3 rounds
5 power snatch 40/30
40 double unders

rest 1′

3 rounds
5 clean jerk 50 / 35
10 chest to bar pullup

rest 1′

3 rounds
5 deadlift 70/40
12 pistol squat

Day 1
G W M

warmup
3 rds
10 laps run
5 pullup
10 pushup
15 air squat

core
3 x 20 pike sul rower
+ 20 pull apart banded

wod
3 round for time
30 over head squat
20 toes to bar
10 burpees box jump
rx 40/30
scl 30/20
beg 20/15

day 5
G W

earmup
3 rds
10 hollow body rock
10 pvc thrusters
10 pvc good mornings
10 pvc pass trought in bottom

a. in 7′ find your 3RM thrusters

b . wod
for time ” FRAN “
21.15.9
thrusters
pullups

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

day 4
G
warmup
3 rds
10 russian swing
5 + 5 affondi posteriori
10 biceps curl in bottom
5 + 5 push press
ktb 12.5 / 8

core
3 x 15 inchworm

wod
5 round for time
16 goblet squat
12 pushup hand realise
16 american swing
12 strict ring dip
rx 24/16
scl 16/12
beg 12/8

Day 4
M G W

warmup
3 rds
10 devil press
10 jump over & back
12,5 / 8

accessory work
4 x 6 single db strict kneeling press

wod
for time
10.9.8.7.6.5.4.3.2.1
Deadlift
wall ball shot
hspu
rx 100/70 – 9/6
scl 70/40 – 6/3
beg 40/20

Day 2
M G

warmup
3 rds
10 / 8 kcal
5 ring row
10 ring pushup
15 air squat

1. wod
4 round for time
4 bar mu / 6 c2b
8 pistol squat alternated
12 toes to bar
16 /12 kcal

2.core
3 x 20 good morning banded +
10+10 one leg hip bridge

Day 1
M

warmup
3 rds
10 laps run
10 situps
10 back extension
10 spider & reach
10 samson lunges

CORE
3 x 15 v-up single leg alternated weighted

WOD
amrap 18′
300mt row
6 burpees boxjump over

Day 6

for time

600mt run
30 american swing ktb
400mt run
15 chest to bar pullup
200mt run
15 toes to bar
400mt run
30 american swing
600mt run

rx 24/16
scl 16/12

Day 5
W M
warmup
3 rds
5 muscle clean
5 front squat
5 push press
5 kangsquat

Core
3 x 15 barbell situp

Wod
for time
150 wall ball shot
every break perform unbroken 1 barbell complex
( 1 strict press, 2 push press , 3 push jerk )
you choose weight