DAY 2
15.01.2019
warmup
core training
tecnica gymnastic & WL
For Time
21-18-15-12-9 hspu
7 power clean *60/40 **50/35 ***40/25
14 american swing *24/16 **16/12 ***12/8
Categoria: WOD
14.01.2019
DAY 1
14.01.2019
warmup
core training
tecnica WL
team wod x 2
amrap 7′
max reps of hang squat snatch*30/20**20/15
* one athlete works at a time , the other component
hold the bar in overhead top position.
every time a component drop the bar , you must do 5 regular burpees
11.01.2019
DAY 5
11.01.2019
warmup
emom 8′
even : 10 step up box 60/50
odd : 10 pushuip hr
METCON
3 ROUND FOR TIME
3 squat clean thrusters *50/35 **40/30
6 sumo deadlift high pull
12 ring dip
24 wall ball shot 9/6
48 double unders
time cap 20′
10.01.2019
DAY 4
10.01.2019
warmup
core training
tecnica gymnastic
FOR TIME
18.15.12.9
kcal
hang power clean *50/35 **40/25
toes to bar
time cap 20′
09.01.2019
DAY 3
09.01.2019
warmup
mobility
1 – STRENGHT
in 15min find your heavy PRESS COMPLEX
5 X 1 STRICT PRESS +
2 PUSH PRESS +
+ PUSH JERK
2 – METCON
5 rds for time
15 american swing *24/16 **16/12
5+5 power clean 1 dumbell *22.5/15 **17.5/12.5
30 double under
rest 1′ btw sets
SCORE IS TOTAL TIME
08.01.2019
DAY 2
08.01.2019
warmup
core training
1 – double tabata
PULLUP
PUSHUP
alternated
score is total reps
2 – for time
5 wall ball shot 9/6
20mt walking lunges plate OH 10/5
5 burpees
20mt walking lunges plate OH 10/5
10 wall ball shot 9/6
20mt walking lunges plate OH 10/5
10 burpees
20mt walking lunges plate OH 10/5
15 wall ball shot 9/6
20mt walking lunges plate OH 10/5
15 burpees
20mt walking lunges plate OH 10/5
10 wall ball shot 9/6
20mt walking lunges plate OH 10/5
10 burpees
20mt walking lunges plate OH 10/5
5 wall ball shot 9/6
20mt walking lunges plate OH 10/5
5 burpees
20mt walking lunges plate OH 10/5
07.01.2019
DAY 1
07.01.2019
warmup
core training
for time
10-9-8-7-6-5-4-3-2-1
sumo deadlift @bw
10 hand stand pushup
15 kcal
time cap 25 min
05.01.2019
DAY 6
05.01.2019
warmup
TEAM WOD X 2
for time
every team complete 200 kcal on assault bike
partner A : on bike
partner B : 4 PW CL heavy
8 TTB
12 WB SHOT 9/6
A – B alternate work
time cap 25′
05.01.2019
DAY 6
05.01.2019
warmup
TEAM WOD X 2
for time
every team complete 200 kcal on assault bike
partner A : on bike
partner B : 4 PW CL heavy
8 TTB
12 WB SHOT 9/6
A – B alternate work
time cap 25′
04.01.2019
DAY 5
04.01.2019
warmup
core training
FOR TIME
buy in 50 wall ball shot 9/6
directly into
21/15/9
clean & jerk 30/20
box jump 60/50
–rest 3′–
3 rounds
5 burpuues 180* rotation
20 double under
time cap 25′