Categoria: WOD

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

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

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

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

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

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

Home training day 65

W

WARMUP
10 estensioni del capo ( giu’ & su )
10 rotazioni del capo ( dx-sx)
10 good mornings
10 halo ( dx-sx)
10 goblet squat
10 rotazioni del busto in accosciata ( dx-sx)
10 curl in accosciata
10 deadlift
10 russian swing

WOD
5 rft
10 one arm swing
20 goblet squat
10 one arm high pull
10 renegade pushup
10 down & up deadlift
10 one arm swing

Home training day 64

G W M

WARMUP GENERAL
3 RDS
20 jumping jacks
10 walkout pushup
10 x 3air squat+1 broad jump
10 spider lunges into reach

WARM SPECIFIC
3 rds
4+4 single strict press +
4 strict pullup

WOD
for time
21 clean & jerks
100 double unders
21 clean & jerks

every min perform 5 wall ball shot

Home training day 63

G W

WARMUP
10 over head squat pvc
10 over head reach
10 step & pull feet
10 step & pull knee to chest
10 step & pull shin
10 samson lunges
10 dynamic kick
10 walking lunges rotation
10 lateral walking lunges
10 spiderman lunges

WOD
for time
15-12-9
hand stand pushup
shoulder to over head
-rest 2′-
9-12-15
pullup
shoulder to over head

Home training day 61

WARMUP
run 1 mile

HERO WOD
“suffer in place”
with a partner in 18′
6 rounds of :
A.1’plank hold – b AMRAP PUSHUP
a.1’wall sit hold – B.amrap jumping squat
A.1’hand stand hold – B.amrap hollow rocks

ONE PARTNER DOES THE HOLD WHILE THE OTHER DOES THE MOVEMENTS.SWAP AFTER EACH COMPLETED 3′ ROUND.
SCORE IS TOTAL REPS FOR BOTH PLAYERS.
IF YOU PERFORM THE WORKOUT ALONE EVERY 3′ SWITCH FROM A TO B