DAY 4
30.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – gymnastic STRENGHT
emom 12′
0′ 10 rope climb on bar
1′ 15 ring dip
2′ 20 du
2 – AMRAP 7′
LADDER +2
2 SQUAT SNATCH *40/30 **30/20
2 BURPEES BJ 60/50
Mese: Novembre 2017
29.11.2017
DAY 3
29.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT RESISTENCE
1# m.e. C2B
then
2 squat clean @50% 1RM
– REST 1′-
2# m.e. C2B
then
2 squat clean @60% 1RM
– REST 1′-
3# m.e. C2B
then
2 squat clean @70% 1RM
2 – 2 RDS
15-12-9
WB SHOT 9/6
V-UP
then 1′ max kcal ROW or BIKE
rest 4′, then repeat
score is total kcal
28.11.2017
DAY 2
28.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – A.F.A.P.
5 pw snatch @50%1rm snatch
5 cl & j
3 bar mu
– REST 1′-
3 bar mu
5 cl & j
5 pw sn
rest 2′ then repeat
2 – for time
21-15-9-15-21
THRUSTERS *rx 40/30 **sc 30/20
SDLHP 1 KTB *rx 24/16 **sc 16/12
27.11.2017
DAY 1
27.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – POWER ENDURANCE
3′ WORK – 1′ REST
#1 every 20″ 2 PW SN @50% 1RM
#2 every 20″ 3 PW SN @40% 1RM
#3 every 20″ 2 PW SN @50% 1RM
2 – 3 RFT
12 FS *rx 60/40 **sc 50/30
12 2 KTB PRESS on the floor 16/12
12 DL
TIME CAP 12 mins
24.11.2017
DAY 5
24.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT
3 X 20 ALT BACK LUNGES in front rack pos
YOU CHOOSE WEIGHT
2 – 3 RFT
21 AS KTB 24/16
15 WB SHOT 9/6
9 SDLHP
TIME CAP 10 mins
23.11.2017
DAY 4
24.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – clean jerk COMPLEX
EMOM 8′
1 PW CL + 1 HSQCL + 1 FS + 1 JERK
find your heavy complex
2 – 3 rds
20 kcal
20 alt ktb snatch
20 bj over
work 3′ – rest 1′
22.11.2017
DAY 3
22.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – power strenght
10 x 1 FRONT SQUAT
fast lift as you can
2 – 3 rft
12 DL *rx 60/40 **sc 50/30
9 HPWCL
6 STOH
21.11.2017
DAY 2
21.11.2017
WARMUP
MOBILITY
ACTIVATION
3 ROUNDS FOR TIME ” GARRETT’
75 AIR SQUAT
25 RING HSPU
25 L-PULLUP
20.11.2017
DAY 1
20.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT ENDURANCE 12′
POWER SNATCH
0′-3′ every 20″ 3 reps @40%
3′-6′ every 30″ 2 reps @50%
6′-9′ every 20″ 3 reps @40%
9′-12′ every 30″ 2 reps @50%
2 – FOR TIME
15-12-9
THRUSTERS *30/20
BURPEES OTB
time cap 10′
18.11.2017
DAY 6
18.11.2017
WARMUP
MOBILITY
ACTIVATION
1 – STRENGHT
10 RDS
10″ HOLD ON THE BAR IN TOP POSITION
30″ REST
2 – AMRAP 7′
10 KTC
10 HANG SQUAT CLEAN 40/25
HOLD IN BOTTOM SQUAT + 1 PLATE IN FRONT RAISE THE SAME TIME