Mese: Giugno 2020

Day 4 heavy day
W

warmup
emom 8′
bike
start at 54 rpm , every min add 2 rpm
or row
start at 24 rpm , every min add 1 rpm

A.strenght
5 x 5 romanian deadlift
rest 2min between sets

find your heavy set

B. WOD
with running clock
in 5′ find your best daily in
Power Clean
then rest 2′
put on your barbell 80%
at minute 7′ start
for time 50 power clean
time cap 7′

Day 3
G W M

warmup
3 rds
10 laps run
10 SDLHP pvc
20 mountain climbers
10 hollow body rock pvc
20 good morning banded

WOD
for time
5 round
10 boxjump over
10 power snatch
into
3 rds
30 double unders
15 over head squat
rx 35/25
scl 30/20
beg 20/15

Day 2
G W

warmup
4 rds
10 gtoh plate 10/5
20 tap plate
10 v-up plate
20 jump over & back plate
10 russian twist plate

WOD
3 rds
1′ dual dumbell thrusters
1′ dual dumbell power clean
1′ dual dumbell plank row ( 5 each side then change )
1 ‘ jump over & back dumbell
1′ push press
1′ rest

rx 20 /15
scl 15 /10
beg 10 /6

Day 1
G

warmup
emom 12′
0′–>30″ lateral boxjump over
1′–>30″ L-sit hanging bar
2′–>30″ hand stand hold
3′–>30″ hip bridge feet on box
…repeat

WOD
for time
100 pullup
200 pushup
300 air squat

any partition is allowed

LUMBERJACK 20

For Time

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24″)
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Day 5
M G

warmup
EMOM 9′
0′ –>30″ pushup downdog
1 ‘–>30″ superman body rock
2′ –>30″ hip bridge one leg alternated
..repeat

WOD
for time
100-80-60-40 -20
duble unders
after each set perform
15 toes to bar

day 4
M

Warmup
3 rds
20 skip
10 jumping lunges
20 cross jakcs
10 squat jump

MID LINE
3 set
18 pike sul sedile del row
12 abmat situp
6 dragon flfly
rest 2′

WOD
for time
5K row / sky or 10k bike
every 2′ perform 5 burpees till complete 50 reps

day 3
W M G

WARMUP
3 rds
10 swing one arm alternated
10 kosak squat into thrusters alternated
10 sumodeadlift high pull
5+5 windmill
* ktb 12,5 / 8

WOD
amrap 18′
” Marcella Fly “
18 wall ball shot 9/6
2 bar muscle up
9 sumodeadlift highpull
rx 50 /35
scl 40/25
beg 30/20

Day 2
W M

WARMUP
3 rds
15/12 kcal
10 step up @60/50
20 plate jump in&out 10/5
10 kang squat
10+10 halo plate

WOD
for time
2,5k Row or 5k Bike
then
5 rds
10 power clean double dumbell
10 step over box double dumbell
rx 20/15
scl 15/10
beg 12,5/6

Day 1
W

WARMUP
3 rds with empty bar
5 deadlift
5 hang muscle clean
5 front squat
5 push press
5 good morning
10 rotazioni dei gomiti
10 hollow body rock

A. barbell complex
in 5min 3 set of
3 muscle clean
3 front squat
1 push press + 1 push jerk+ 1split jerk

B. WOD
for time
” Grace “
30 clean & jerk
rx 60/40
scl 50/30
beg 30/20