Mese: Novembre 2017

DAY 1

06.11.2017

WARMUP

MOBILITY

ACTIVATION

1- STAMINA -SQUAT
emom 12′
even : 4 FS @ 60% 1RMBS
odd : 8 BS

2- WORK CAPACITY

WOD 1 time cap 7′

in 4′ establish your PR CLEAN
in the time remaining max reps DL

score is total kgs

WOD 2 amrap 5′

8 HPWCL @50% 1RM CLEAN
8 PULLUP

score is total reps

DAY 6

04.11.2017

WARMUP

FOR TIME

20 DL *rx 60/40 *sc 50/30
400 mt row
20 AS KTB *rx 24/16 *sc 16/12
800 mt bike
20 FS
400 mt row
20 burpees
800 mt bike
20 pullups
400 mt row
20 boxjump over 60/50
800 mt bike
20 squat clean
400 mt row

DAY 5

03.11.2017

WARMUP
MOBILITY
ACTIVATION

1 – core

3 x 10+10 1 ktb situp

2 – oly lift

E2MOM
1 BEAR COMPLEX
find your heavy complex

3 – AMRAP 7′

2 PENDLEY ROW ,4 ,6 ,8….
2 BAR PUSHUP ,4 ,6 ,8….

DAY 4

02.11.2017

WARMUP
MOBILITY
ACTIVATION

1 – core

3 x 25 HIOP BRIDGE
3 X 30 BANDED ROW

2 – strenght

3 x 8+8 single kneeling strict press 2 ktb

3 – for time

2 miles bike or 1m row
100 du
24 burpees OTB
21 DL *RX 80/60 *SC 60/40
18 burpees OTB
15 DL *RX 90/65 *sc 65/45
12 burpees OTB
9 DL *RX 100/70 *SC 70/50
6 burpees OTB
3 DL *RX 110/75 *SC 75/55

TIME CAP 20′