DAY 4
18.10.2017
WARMUP
MOBILITY
1 ) CORE
50 HOLLOW ROCK
2 ) STRENGHT
FRONT SQUAT
3-3-3-3-3-3-3
3 ) RUN 1 MILES
Mese: Ottobre 2017
18.10.2017
DAY 3
18.10.2017
WARMUP
MOBILITY
1 ) STRENGHT
Establish max reps STRICT RING DIP
then
2 rds
0-40″ 100% ring dip in kipping
40″-1’20” 80%
1’20” – 2’00” 60%
2 ) CONDITIONING
0′- 3′ 15 burpees hr bj over 60/50 then max reps pw cl 40/25
–rest 2′–
5′- 8′ 13 burpees hr bj over 60/50 then max reps pw cl 50/30
–rest 2′–
10′- 13′ 11 burpees hr bj over 60/50 then max reps pw cl 60/35
17.10.2017
DAY 2
17.10.2017
WARMUP
MOBILITY
1 ) Power & endurance
1 pw sn + 1 h pw sn
4′ every 20″ 1 complex Sn @50% 1rm
–rest 2′–
3′ every 20″ 1 complex Sn @52% 1rm
— rest 2′–
2′ every 20″ 1 complex Sn @55% 1rm
2 ) Aerobic power
3′
200 mt row-run or 400mt bike
20 AS @24/16
10 BURPEES
then
M.E. WB 9/6 2nd rnd ( max -15% M.E.)
–rest 1:1 –
16.10.2017
DAY 1
16.10.2017
WARMUP
MOBILITY
with runnning clock 19′
3 RFT
9 TTB
15 PW CL *rx 60/35 *sc 50/30
21 LATERAL BURPEES
time cap 9′
–rest 1′–
3 RFT
6 BAR MU
9 PW CL *rx 70/40 *sc 60/35
12 BURPEES BJ 60/50
score is tot reps
CASH OUT
3 X 10+10 REVERSE LUNGE 2 KTB 12/8
14.10.2017
DAY 6
14.10.2017
WARMUP
MOBILITY
1 – TEAM WOD X 2
FOR TIME
60 SINGLE LEG PISTOL SQUAT ON THE BOX 60/50
50 WB SHOT 9/6
40 BOX JUMP 60/50
30 DL 60/35 each
20 PW CL each
10 FR SQ each
2 – TIME CAP 10′
2K ROW or 4K BIKE
then in hte time remaining
M.E. BURPEES
13.10.2017
DAY 5
13.10.2017
WARMUP
MOBILITY
1 – CORE
tabata plank
skill SPLIT JERK
( tall jerk – jerk balance )
2 – in 15′ find 2RM JERK from rack
3 – for time
30 DU
18 C2B
30 DU
14 C2B
30 DU
10 C2B
time cap 10′
12.10.2017
DAY 4
12.10.2017
WARMUP
MOBILITY
5rft
25 AS 24/16
25 GHD SITUP
25 BACK EXTENSION
25 KTE
time cap 40′
11.10.2017
DAY 3
11.10.2017
WARMUP
MOBILITY
in a 15′ window
from 0 to 3′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 4′ to 7′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
from 8′ to 11′
run /row 400mt or 800mt bike
then max reps pullup
–1 min rest–
from 12′ to 15′
run /row 400mt or 800mt bike
then max reps CL & J *rx 70/40 *sc 50/30
–1′ rest–
CORE
3 X 10
back extension on GHD
with bumper plate 10 kg
10.10.2017
DAY 2
10.10.2017
WARMUP
MOBILITY
1 – CORE
accumulate 60″ V-UP
2 – STRENGHT
back squat
5 x 5 @75% 1rm
rest 90″ bts
3 – WORK CAPACITY
for time
50 DU
then
3RDS
20 AS ktb 24/16
15 MUSCLE SNATCH *rx 30/25 *sc 25/20
10 TTB
09.10.2017
DAY 1
09.10.2017
WARMUP
MOBILITY
5 RFT
20 WB SHOT 9/6
20 SDLHP *rx 30/25 *sc 25/20
20 BJ 60/50
20 PUSHPRESS
20 KCAL
– rest 1′ BTS –
time cap 20′