Categoria: WOD

26.09.2018

Warmup

core training

FOR TIME

avanzati
50 – 40 – 30
wall ball 9/6
american swing *24/16 **16/12
double under / single under (x 3)

principianti
30 – 20 – 10
wall ball 6/3
russian swing 16/12
single under

25.09.2018

Warmup

mobility

1 – EMOM 10′

1 PW CL + 1 HANG PW CL @ 80%

2 – TIME CAP 12′
avanzati
27 – 21 – 15
2 KTB THRUSTERS *16/12
BURPEES BOXJUMP 60/50

principianti
21 – 15 – 9
2 KTB THRUSTERS *16/12
BURPEES STEP UP BOX 60/50

IN THE TIME REMAINING MAX REPS THRUSTERS

24.09.2018

Warmup

mobility

1 – STRENGHT
FRONT SQUAT ( from rack )

12-10-8-6-6

2 – amrap 15′
avanzati
10 double dumbell DL *22,5/15 15/10
20 air squat
30 back step lunges

principianti
10 double dumbell DL 12,5/8
15 air squat
20 back step lunges

22.09.2018

Warmup

mobility

core training

HEROES WOD “WHITTEN”

Avanzato

5 ROUND For Time

22 KETTLEBELL SWING 24/16
22 BOX JUMP
400 MT RUN
22 BURPEES
22 WALL BALL 9/6

Rrincipianti

3 ROUND For Time

22 KETTLEBELL SWING 6/8
22 STEP UP
200 MT RUN
22 HALF BURPEES
22 WALL BALL 3

21.09.2018

Warmup

mobility

core training

tecnica jerk
3 x 3 tall jerk
3 x 3 jerk balance
3 x 3 squat jerk

*empty bar

FOR TIME

avanzati
21 burpees
4 macho man*40/30 **30/20
15 burpees
2 macho man
9 burpees
1 macho man

1 macho man =3 pw cl+3 fr sq+3 stoh U.B.

principianti
21 burpees
1 machoman 20/15
15 burpees
1 machoman
9 burpees
1 macho man

20.09.2018

Warmup

mobility

core training
3 x 15 plate sit up

1- EMOM 10′ WL
even: 1 pw sn + 1 hang sq sn + 1 sq sn *40/30 **30/20
odd: 10 boxjump 60/50

2- 3 round for time

avanzati
10 power snatch *40/30 **30/20
20 american swing *24/16 **16/12
400 mt run

principianti
10 dumbell snatch alternati ( peso tra 8-10 )
20 russian swing ( peso tra 6-12 )
200 mt run

19.09.2018

Warmup

mobility

1- weightlifting

EMOM 7′
1 CLEAN COMPLEX

( 1 pw cl + 1 fr sq + 1 push jerk )

find your heavy set

2- amrap 7′

avanzati
11 push press *50/30 **40/25
30 du / 90 su

principianti
11 push press 20/15
30 su

18.09.2018

Warmup

mobility

1- STRENGHT
3 x max reps STRICT hand stand pushup

2- 10 ROUNDS FOR TIME

*versione avanzati
10 toes to bar ( scaled kte )
10 alt. pistol squat
10 hand stand pushup ( scaled pushup on the box )

*versione principianti
10 knee to chest ( on the floor )
10 TRX alt. pistol squat
10 regular pushup

17.09.2018

Warmup

mobility

1- STRENGHT
3 x 5 front squat ( from the ground )
find your heavy set

2- AMRAP 12′

*versione avanzati
9 chest to bar pullup
7 squat clean *@60/40 **@50/35
5lateral bar burpees

*versione principianti
9 ring row
7 squat clean @25/20
5 regular burpees

15.09.2018

Warmup

mobility

TEAM WOD X 2
for time

*versione avanzati

50 boxjump 60/50
50 pullups
50 ktb AS 24/16
50 walking lunges 2 db 22.5/15
50 kte
50 good mornings plate 15/10
50 wall ball shots 9/6
50 burpees
50 du

**versione principianti

25 step up box 60/50
25 ring row
25 ktb russian swing 12/8
25 walking lunges 2 db 10/5
25 knee to chest on the floor
25 good mornings plate 10/5
25 wall ball shots 6/3
25 burpees
50 single unders