Mese: Settembre 2015

01.10.2015

warm up
skill of the day DL / SNATCH
5×10 Deadlift @60% 1RM
+
FALL SERIES 2015 – QUALIFIER W.O.D. 1
7′ minute A.M.R.A.P. Touch&Go Snatch (all kind allowed).
Every time the athletes drop the barbell they must perform 6 hand release burpees over the bar.
Score: Total reps of Snatch completed.
Weights:
Rx M/W – Master35+ M/W: 55/35 kg
Master40+ M/W: 50/30 kg
Scaled M/W 42,5/25 kg
Weights in LB:
Rx M/W – Master35+ M/W: 120/77 lb
Master40+ M/W: 110/66 lb
Scaled M/W 93/55 lb

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Pullup/Press/DU
A)Strength & Conditioning
Strict Press 1RM in 10 ‘
Rest 5′
Amrap 5′
7 Thruster @50/35kg
30 double-unders
Rest 5′
Amrap 3’
Max Burpees

Warm Up & Skill of the day

Run or Row
Mobility Drills & Warm Up

Skill: Clean and Jerk

A)Clean & Jerk

10′ 2RM Clean & Jerk (Drop the bar)

B)Conditioning

3 rounds

In 3 minutes

500m row or run
Max reps box jumps

Rest 2 minutes between rounds

BENCHMARK

“BARBARA”

record your best time
5 RNDS FOR TIME
3minutes rest between

20 pullups
30 pushups
40 situps
50 squats

Warm Up
Mobility Drills ankles , hips, shoulders
Skill of the day: Front Squat
A)Strength
15′
Find 1RM Front Squat
B)Conditioning
Amrap 15
10 front squats at 70%
+
10 burpees
8 front squats at 70%
+
8 burpees
6 front squats at 70%
+
6 burpees
4 front squats at 70%
+
4 burpees
2 front squats at 70%
+
2 burpees

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Deadlift/HSPU
A)Have Fun
7 Rounds of…
3 x Deadlift 120/90kg
Handstand Push-up, 5 reps
Rest 3′
7 Rounds of…
3 x Deadlift 110/80kg
Handstand Push-up, 5 reps
Rest 3′
7 Rounds of…
3 x Deadlift 100/70kg
Handstand Push-up, 5 reps

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Snatch/Dips
A)Strength
5×5 Squat Snatch
Then
4x Max ring dips strict
B)Conditioning
1 Mile run

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Push Press
A)Strength
Shoulder Press
10-10-8-8-6-6 across
B)Conditioning
3 rounds…
15 reps, Push Press @ weight of your second set of 10 reps
Max distance run or row in 2 minutes
rest 90 seconds