Mese: Settembre 2017

DAY 6

30.09.2017

WARMUP

SATURDAY TEAM WOD

IN TEAM OF 2

30 PW CL 60/40 40/30
30 BJ OVER 60/50
30 SYNCHRO BURPEES
2 K ROW/RUN or 3K BIKE
30 MED BALL SITUP 9/6

DAY 5

29.09.2017

WARMUP
MOBILITY

ACTIVATION
3 x 10 KTB STRICT PRESS SEATED ON THE FLOOR

emom 15′
5 box squat

ACCESSORY

3 X 8+8 2 KTB IN FRONT RACK POSITION
BULGARIAN SPLIT SQUAT

DAY 4

28.09.2017

WARMUP
MOBILITY

SKILL

RING ROW – FALSE GRIP – RING DIP

FOR TIME

21-15-9

BAR MUSCLE UP
ALTERNATING KTB SNATCH

ACCESSORY

3 x 10 FRENCH PRESS
3 x MAX BARBELL CURL & PRESS

DAY 3

27.09.2017

WARMUP
MOBILITY

0′ – 10′

1 K ROW / 2 MILES BIKE
12-9-6
SDLHP *30/20
WALL BALL

-REST 2′-

12′ – 22′

1 K ROW / 2 MILES BIKE
12-9-6
THRUSTERS *30/20
PULLUP

-REST 2′-

24′ – 34′
1 K ROW / 2 MILES BIKE
12-9-6
STOH * 30/20
TTB

DAY 2

26.09.2017

WARMUP
MOBILITY

1 ) STRENGHT – SDLHP

8-8-4-4-4-1-1-1-1

2 ) AMRAP 12′

400 MT ROW/BIKE
10 TTB
20 PISTOL SQUAT

DAY 1

25.09.2017

WARMUP
MOBILITY

SKILL
MED BALL CLEAN
WALL BALL SHOT

FOR TIME
50 WB SHOT 9/6
15 SQ CLEAN *rx 60/30 *sc 50/25
50 WB SHOT
10 SQ CL *rx 70/35 *sc 55/30
50 WB SHOT
5 SQ CL *rx 80/40 *sc 60/35

DAY 6

23.09.2017

WARMUP
MOBILITY

SATURDAY TEAM WOD

IN TEAM OF 2
100 RDS

1 DL 80/60
2 BURPEES
3 HSPU

time cap 30′

DAY 5

22.09.2017

WARMUP
MOBILITY

FOR TIME

120 DU
60 PW SN *rx 40/30 *sc 30/20
60 C2B
120 DU

time cap 30′

DAY 4

21.09.2017

WARMUP
MOBILITY

1 ) STRENGHT

3 x 16 ( 8 + 8 )
step up on box with barbell in front rack position

2 ) with running clock

A – amrap 8′

10 TTB
30 DU
–rest 4′ —

B – amrap 8′

WALL BALL 9/6
every break perform 15 abmat situp

DAY 3

20.09.2017

WARMUP
MOBILITY

OHS

5 – 5 – 5

SNATCH BALANCE

3 – 3 – 3

HANG SQUAT SNATCH

1 – 1 – 1