Categoria: WOD

day 6
chipper wod
for time

25 american swing ktb 24/16
50 deadlift 100/70
25 american swing
40/30 ring dip
25 american swing
30 dumbell snatch alternated 22.5/15
25 american swing
200 double unders
25 american swing

Day 5
G W M

WARMUP
10-8-6-4-2
down up deadlift on med ball
medball squat clean thrusters
medball situp
russian twist

WOD
“Saved by the barbell”
3 Rounds for Max Reps in 17 minutes
1 minute Burpees
1 minute Wall Ball Shots
1 minute Deadlifts
1 minute toes to bar
1 minute Hang Power Cleans
1 minute Rest
rx 50/35 – 9/6
scl 40/25 – 6/3
beg 30/20

Day 4
G W

Warmup
emom 9′
0′ 30sec inverted burpees
1′ 30sec 1db goblet thrusters
2′ 30sec 1db renegade row alternated
repeat….
db 12.5 / 8

STAMINA
on the 1’30” x 5 sets
2 front squat + 4 back squat
same load ( 85% 1rm front squat )

WOD
for time
21.15.9.3
devil press 1db
v-up
rx 20 /15
scl 15/10
beg 10/6

Day 3
G

WARMUP
3 rds
10 walkout
10 spider & reach
10 warrior squat
10 samson lunges alternated

CORE
3 x 15 dragon fly

WOD
6 RFT
3 WALL CLIMB
6 BOXJUMP OVER
12 PUSHUP HAND REALISE
24 AIR SQUAT

Day 2
M G W

WARMUP with pvc pipe
4 rds
20 jumping jacks
10 thrusters
20 mountain climbers
10 good mornings
20 situp

WOD
for time
30 sumodeadlift high pull
30 front squat
30 hang squat clean
30 power snatch
30 over head squat

every 90″  3 burpees pullup

rx 30/25

scl 25/20

beg 20/15

Day 1
M G

WARMUP
3 rds
20 single unders
10 kosak squat alternated
10 walkout pushup feet wide
20 tap sholders & lateral raise

CORE
3 x 10 leg raise alternated on wall

WOD
AMRAP 16′
8 ring dip
12 pistol squat alternated
16 toes to bar
20 double unders

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

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

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

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