Mese: Aprile 2019

DAY 2

30.04.2019

warmup

core training

team wod x 2

amrap 14′

A – 2 RDS 10 T2B
10 FRONT SQUAT 2 KTB *24/16 **16/12

B – MAX KCAL

score is total kcal

DAY 1

29.04.2019

warmup

for time

6-9-12
over head squat *40/30 **30/20
pullup

then
50 regular burpees

12-9-6
wall ball 9/6
sumo deadlift high pull

DAY 4

25.04.2019

warmup

TEAM WOD X 3
for time

100 double unders
80 synchro situp
60 step over box 1 db
40 pullup
20 alternated db snatch

then

100/ 70 kcal

time cap 30′

DAY 2

23.04.2019

warmup

streght
BACK SQUAT
5/5/3/3/3
rest 2′

amrap 12′
8+8 STOH 1 db *22.5/15 **15/10
8 boxjump 60/50
8 toes to bar

DAY 6

20.04.2019

warmup

team wod x 3

4 round for time

400mt run toghether
30 dead lift 70/50
30 boxjump over 60/50
30 pullup

time cap 30′

DAY 5

19.04.2019

warmup

team wod x 2

amrap 12′
A- 10 POWER SNATCH *40/30 **30/20
B- MAX REPS american swing *24/16 **16/12

score is total reps of A.SW.

ACCESSORY
3 x 10 barbell row ( challenge weight )

DAY 4

18.04.2019

warmup

core training

4 rounds

amrap 4′

buy in 15 ttb
then…
6+6 hang cleqan & jerk 1db *22.5/15 **15/10
10 wall ball shot 9/6

rest 1′

DAY 3

17.04.2019

warmup

1- STRENGHT
3 / 3 / 3 / 3 / 3
deadlift
rest2′

2- 8 rds FOR TIME
200 MT run/ row or 400mt row
8 hang squat clean *40/30 **30/20
50 double unders

time cap 20′

DAY 2

16.04.2019

warmup

core training

7 rds for time

2 ring muscle up / 6 chest to bar pullup
10 boxjump 60/50
10 burpees target

time cap 20′

DAY 1

15.04.2019

warmup

A – STRENGHT
6 / 6 / 6 / 6
push press
rest 2′ bt/s

B – METCON
12/9 Kcal
15 american swing ktb *24/16 **16/12
18 goblet squat
21 leg raises L-SIT hangin bar