Mese: Luglio 2017

DAY 2

18.07.2017

Warmup
Mobility

1 ) core training

TABATA
HOLLOW ROCK
SUPERMAN ROCK

2 ) gymnastic

Establish your dayly max reps HSPU ( 1 attempt )

then

7 SETS with 30% of max reps

rest as needed btw set

3 ) CONDITIONING #1
in a 5′ window
5 RDS
3 PW CL 40/25
6 BAR PUSHUP
9 AIR SQUAT

–rest 2′–

CONDITIONING #2
in a 5′ window
5 RDS
3 PW CL 50/35
6 BAR PUSHUP
9 AIR SQUAT

–rest 2′–

CONDITIONING #3
in a 5′ window
5 RDS
3 PW CL 60/40
6 BAR PUSHUP
9 AIR SQUAT

DAY 1

17.07.2017

Warmup
Mobility

1 )  OLY LIFT

0′ – 5 ‘ OHS 2 repetitions OTM , moderate load

5′ – 10′ SNATCH BALANCE 2 repetitions OTM , moderate load

10′ – 15′ SQUAT SNATCH 2 repetiotions OTM , moderate load

2 ) FOR TIME

21 – 15 – 9
Kcal
alt dumbell snatch *rx 22/16 *sc 16/12

then

21 – 15 – 9
boxjumpover 60 / 50
pullups

DAY 6

15.07.2017

Warmup
Mobility

SATURDAY WOD

FOR TIME

3 RDS
30 DL 50/30
20 ALT PISTOL SQUAT
10 BOXJUMP 60/50

then

500 mt RUN
100 mt SWIM
500 mt RUN

then

3RDS
30 FRONT SQUAT 30/20
20 HIP BRIDGE 15/10
10 AS KTB 16/12

then

500 mt RUN
100 mt SWIM
500 mt RUN

DAY 5

14.07.2017

Warmup
Mobility

1 ) PRIMER
3 ROUNDS
8 STEP UP ODUBLE BTR IN FRONT RACK ( 4 + 4 )
4 INCHWORM

2 ) EMOM 12′ STAMINA SQUAT
EVEN : 2 FRONT SQUAT @80% 1RM
ODD : 4 BACK SQUAT ( same weight )

3 ) LADDER 8′ AMRAP
3 THRUSTER *rx40/30 *sc 30/20
3 TTB
6
6
9……

DAY 4

13.07.2017

Warmup
Mobility

1 ) STRENGHT
STRICT PRESS 50% 1RM
10-9-8-7-6-5-4-3-2-1
20 DU

2 ) AMRAP 7′
5 BURPEES
5 C2B

DAY 3

12.07.2017

Warmup
Mobility

1 ) GYMNASTIC
0′ – 5′ practice HAND STAND

5′ – 10′ 5 hspu 2″ hold on the floor
5 ring row tempo

10′ – 15′ 3 ring dip 2″ hold in the bottom
3 inchworm

2 ) CONDITIONING
for time
1000 mt ROW
150 DU
5 RDS CINDY
2000 mt BIKE

DAY 2

11.07.2017

Warmup
Mobility

1 ) ” la Roulette russa “

AMRAP 5′ #1
600 MT RUN / ROW
then in the time remaining
12 DL *rx 80/60 *sc 60/40
12 BURPEES FRONT BAR

— rest 3′ —

AMRAP 5′ #2
400 MT RUN / ROW
then
9 DL *rx 90/70 *sc 70/50
9 BURPEES F.B.

— rest 3′ —

AMRAP 5’#3
200 MT RUN / ROW
then
6 DL *rx 100/80 *sc 80/60
6 BURPEES F.B.

2 ) MID LINE
12′ O.T.M.
0′ 15 GHD SITUP
1′ 15 HIP EXTENSION
2′ 15 PLATE CRUNCH
3′ 15 BANDED GOOD MORNINGS

DAY 5

07.07.2017

Warmup
Mobility

team wod x 3

Choose a leader , choose a name for your Team
PERFORM YOUR BEST TIME FOR

75 DL 60/40
50 PUSHUP H.R.
25 HANG SQUAT CLEAN 40/30
75 OHS 30/25
50 PULLUP
25 STOH 30/25

THEN
all the team run for 1600mt with medball 9/6

DAY 4

06.07.2017

Warmup
Mobility

skill gymnastic
HS FLOATER from box / wall / elastic band

1 ) FOR TIME
10 HSPU
800 MT ROW
20 TTB
600 MT ROW
30 PUSHUP HR
400 MT ROW
40 PULLUP
200 MT ROW
6O DIP

2 ) MID LINE
3 SUPER SET
15 SITUP GHD
20 HIP EXTENSION GHD

DAY 3

05.07.2017

Warmup
Mobility

1 ) strenght
EMOM 10′
find your 3RM
start from 50% 1rm , climb weight every minute

2 ) 3 round not for time
15-12-9-6-3 pendley row
15 situp weighted