Mese: Ottobre 2015

Warm Up
Skill: Snatch/Clean/Thruster
A) ” il trio “
In a 10 Minute:
1 Mile Run, Max Squat Snatch @60/40kg
Rest 3:00
In a 7 Minute :
800m, Max Sq Cleans @60/40kg
Rest 3:00
In a 4 Minute :
400m, Max Thrusters @60/40kg

Warm Up
Skill: Power Clean & Push jerk
A)Conditioning
Emom 12′
Odd 5 Power Clean & Push jerk Touch and Go
Even 10 Burpees
You pick weight
B)Run
3×1000
Work:Rest 1:1

Warm Up
Mobility Drills
Skill: squat clean
A)Oly Lift
Squat Clean 3RM of the day
B)Conditioning
Amrap 7′
7 Power Snatch @50/35kg
50 Double Unders
+
1K Run / Row for time

A)Qualifier
Per chi non prova il wod come qualifica prima, altrimenti dopo
5×6 back squat Across
+
FALL SERIES 2015 – QUALIFIER WOD 3
3 Rounds For Time
50 Double Unders
40 Wall ball shots 9/6kg
30 KB American Swing 32/24kg
20 Box Jump 60/50cm
10 Bar Muscle Up
Time Cap 20′

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: TTB/Thruster/DB Snatch
A)Conditioning
Amrap 7′
2/4/6/8…
TTB
DB Snatch @20/15kg
Rest 5′
Amrap 8′
3/6/9/12…
Box jump Over
Thruster 40/30kg
Rest 5′
Amrap 9′
250m Row/200 Run
15 Push Up

08.10.2015
Run or Row
Mobility Drills & Warm Up
Skill: Power Clean
A)Strength
Strict Press 5×8 Across (stesso peso ogni set)
B)Conditioning
Emom 12′
Odd 5 -7 Power Clean T&G UB @60/40kg
Even 10 – 12 Pullup

06.10.2015

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: Thruster
A)Qualifier
Per chi non prova il wod come qualifica prima, altrimenti dopo
5×8 back squat @70% 1RM
+
FALL SERIES 2015 – QUALIFIER WOD 2
In 5′ perform 3RM Thruster then in the remaining time do Max Reps of Deadlift using the same weight
of the 3RM just found.
Workout starts with empty bar.
When athletes perform deadlift, touch&go is not request. Barbell can be dropped as needed.
The score is the sum of the total weight lifted in the 3RM + reps of deadlift.

05.10.2015

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: KB Snatch/Press
Take 20′ running Clock to teach KB Skills
A)Strength
50 Deadlift @100/70kg
1 breath rest between every rep
B)Gymnastics
Emom 6′
Max Ring Dip
C)Conditioning
2x 400m run/500m row

02.10.2015

Warm Up & Skill of the day
Run or Row
Mobility Drills & Warm Up
Skill: KB Snatch/Press
Take 20′ running Clock to teach KB Skills
A)KB Challenge
4 rounds of the following…
10 kettlbell A.swings
5 Single­arm KB Push Press (R)
5 Single­arm KB Press (L)
10 KB Snatch (5+5)
Anytime you set the kb down perform 10 burpees
Man @ 24kg
Woman @ 16kg