Mese: Luglio 2017

DAY 1

31.07.2017

Warmup
Mobility

1 ) SKILL
PRACTICE HAND STAND & HAND STAND WALK

2 ) TIME CAP 20′
4 ROUNDS
400 MT ROW
15 HSPU
12 PULLUPS
9 TTB

DAY 6

29.07.2017

Warmup
Mobility

1 ) TEAM WOD X 3
2 RFT
75 DL 60/35
50 AS 16/12
25 HSQ CL 40/25
75 OHS 30/20
50 PULLUPS
25 STOH 30/20
1200 mt RUN

DAY 5

28.07.2017

Warmup
Mobility

1 ) TABATA D.U.

2 ) EMOM 8′
EVEN : 15 TTB
ODD : 6 x 10mt SHUTTLE RUN

3 ) ” JACINTO “
for time
78 DU
78 PUSHUPS
78 DEADLIFT 78lbs
78 AS @16/12
78 WB SHOTS 9/6
78 DU

DAY 4

27.07.2017

Warmup
Mobility

1 ) 6 SETS

25 BROAD JUMP
400 MT RUN
–rest 90″–

2 ) CORE – TABATA

DAY 2

25.07.2017

Warmup
Mobility

1 ) strenght
BACK SQUAT
10-8-6-4-2

2 ) CONDITIONING
for time
50 kcal BIKE
then
3 RDS
7 THRUSTER 35/25
7 PULLUPS
7 BURPEES

DAY 1

24.07.2017

Warmup
Mobility

1 ) OLY LIFT
3 x 8 push jerk behind neck from rack

2 ) 5 RFT
15 PW SN 35/20
400 MT RUN

DAY 6

WARM UP

MOBILITY

30 HANG POWER CLEAN

200 mt  RUN

50 D.U.

400 mt RUN

21 THRUSTER

800 mt RUN

21 THRUSTER

400 mt RUN

50 D.U.

200 mt RUN

30 HANG POWER CLEAN

DAY 5

Warm up
Mobility

For Time
50 WALL BALL 9/6
50 D.U.
40 BOX JUMP
40 TTB/KTC
30 BURPEES
30 PULL UP
20 CLEAN
20 STOH
10 SNATCH
10 RING DEEP

DAY 4

20.07.2017

Warmup
Mobility

1 )STRENGHT – DEADLIFT
3 x 5 ROMANIAN DEADLIFT
3 x 7 SUMO DEADLIFT
3 x 9 DEADLIFT

– build 1 set light ,1 set moderate , 1 set Heavy

rest as needed btw sets

2 ) ” L’ARMATURA “
#1
2 rds

7 inverted barbell row
14 kneeling single strict press ( 7 each side )
21 hip bridge

#2
2 rds

10 BARBELL ROLLOUT
20 MT WALK IN OH 1 KTB ( each side )
30 SEATED BENDED ROWS

#3
800 MT 2 KTB CARRY

100 MT FARMERR CARRY
100 MT FRONT RACK
100 MT left arm FRONT RACK – right arm FARMER CARRY
100 MT right arm FARMER CARRY – left arm FRONT RACK

….repeat

DAY 3

19.07.2017

Warmup
Mobility

1 ) split jerk strict press
3 set x 5 reps
— empty bar —

2 ) tall jerk
3 set x 4 reps
— empty bar —

3 ) jerk balance
3 set x 3 reps
— empty bar —
4 ) every 1’30”
0′- 1’30” – 3′ 3 split jerk from rack LIGHT WHEIGHT
4’30”-6′-7’30” 2 split jerk MODERATE WHEIGHT
9′-1”30″ 1 HEAVY SINGLE
5 ) “L’ARMATURA”
3 ROUNDS
10 SINGLE KTB ROW 24/16 ( each side )
20 pull a part
30 front pull