day 6
WARMUP
WOD HERO
” HOTSHOT 19″
6 rounds for time
30 air squat
10 power clean
7 strict pullup
400mt run
rx 60/40
scl 50/30
beg 30/20
Mese: Maggio 2020
29.05.20
Day 5
M
warmup
2 rds
20 jumping lunges
10 air squat
20 lateral skaters
10 half burpees
CORE
tabata hollow flutter kick
WOD
EMOM 30′
0′ 10 regular burpees
1′ 10 russian swing 1 arm alternated
2′ 10 seated boxjump
3′ 10 wallball shot
4′ 15/12 kcal
5′ rest
…repeat
28.05.20
Day 4
W M G
WARMUP
3 rds with med ball 9/6
10 down & up on M.B.
10 russian twist on M.B.
10 lateral climb on M.B.
10 M.B.thrusters
WOD
AMRAP 5′
buy in
50 double unders
iinto
6 boxjump over 60/50
12 one dumbell front squat
rest 3″
amrap 5′
buy in
50 double unders
iinto
6 boxjump over
9 one db thrusters
rest 3′
apmrap 5′
buy in
50 double unders
into…
6 boxjump over
6 one db squat clean thrusters
rx 20 /15
scl 15/10
beg 10 /6
27.05.20
day 3
W M
WARMUP
with dumbell ( light weight )
4 rds
10 goblet squat
10 curl in accosciata
10 sot press
10 situp
5 burpees jump over & back
WOD
5 rounds for time
10 american swing
15 squat clean
20 wall ball
rx 24 /16 – 50 /35 -9/6
scl 16/12 – 30/25 – 6/3
beg 12/8 – 20/15 – 6/3
26.05.20
day 2
W
WARMUP
with empty barbell
3 rds
20 jump fr & b over the bar
10 Front lunges alternated over the bar
10 sumo deadlift high pull
10 thrusters
CORE
3 x 15 V-up
WOD
for time
75 power snatch
* every break perforperform 5 DL snatch grip
rx 35 /25
scl 30/20
beg 20/15
25.05.20
day 1
G W M
WARMUP
3 rds
10 reps with a plate 10/5 of
halo L & R
good morning
front squat
front raise
front squat
good morni ng
20 jump in & out
20 hands touch in & out
20 step front & back from plank
CORE
tabata
hold in inverted hollow
WOD
7 round for time
7 dual db deadlift
7 dual db power clean
7 cross toes to bar
7 burpees facing dumbell
rx 20 /15
scl 15 /10
beg 12 /6
22.05.20
G W
warmup
1 / 5 walkout pushup
3 muscle clean
3 thrusters
3 good mornings
3 back squat
A. STRENGHT
5 x 5 strict press
start every 2′
find your heavy set
B. WOD
amrap 9′
7 thruster
14 bar pushup
28 double unders
rx 40/30
scl 30/20
beg 20/15
16.05.20
Home training day 68
WARMUP
3 RDS
10 kosak squat into walkout pushup
20 jumping jakcs
40 single unders
80 skip
WOD
for time
5 rounds
3 power cleans
6 boxjump
9 toes to bar
time cap 8′
-rest 3′-
10.9.8.7.6.5.4.3.2.1
shoulder to over head
pullups
time cap 13′
-rest 4′-
3.6.9.12.15
deadlift
burpees
15.05.20
Home training day 67
WARMUP with ktb
10 “figure 8” L
10 swing 1 arm alternated switch back
10 “figure 8” R
10 rotazioni delle caviglie ( L – R )
10 kosak squat alt.
10 deadlift 1 leg + row alt
10 windmill rotation
10 swing
10 deadlift 1 hand
10 lunges alt con cambio mano
WOD
3 ROUNDS FOR TIME
25 american swing
50 tap shoulders
25 situp
50 tap shoulders
25 push press
14.05.20
Home training day 66
WARMUP
3 rds
40 single unders
20 jumping jacks
10 regular burpees
ACCESSORY WORK
4 RDS
12 dimmel deadlift
9 romanian deadlift
6 deadlift standard
–rest 1’30”–
WOD
for time
2 rounds of
21 over & back hops
12 thrusters
21 over & back hops
9 clean & jerk
21 over & back hops
6 devil press
..rest 2’directly into
2 rounds of
21 over & back hops
6 devil press
21 over & back hops
9 clean & jerk
21 over & back hops
12 thrusters