Categoria: WOD

DAY 6

WARM UP

MOBILITY

30 HANG POWER CLEAN

200 mt  RUN

50 D.U.

400 mt RUN

21 THRUSTER

800 mt RUN

21 THRUSTER

400 mt RUN

50 D.U.

200 mt RUN

30 HANG POWER CLEAN

DAY 5

Warm up
Mobility

For Time
50 WALL BALL 9/6
50 D.U.
40 BOX JUMP
40 TTB/KTC
30 BURPEES
30 PULL UP
20 CLEAN
20 STOH
10 SNATCH
10 RING DEEP

DAY 4

20.07.2017

Warmup
Mobility

1 )STRENGHT – DEADLIFT
3 x 5 ROMANIAN DEADLIFT
3 x 7 SUMO DEADLIFT
3 x 9 DEADLIFT

– build 1 set light ,1 set moderate , 1 set Heavy

rest as needed btw sets

2 ) ” L’ARMATURA “
#1
2 rds

7 inverted barbell row
14 kneeling single strict press ( 7 each side )
21 hip bridge

#2
2 rds

10 BARBELL ROLLOUT
20 MT WALK IN OH 1 KTB ( each side )
30 SEATED BENDED ROWS

#3
800 MT 2 KTB CARRY

100 MT FARMERR CARRY
100 MT FRONT RACK
100 MT left arm FRONT RACK – right arm FARMER CARRY
100 MT right arm FARMER CARRY – left arm FRONT RACK

….repeat

DAY 3

19.07.2017

Warmup
Mobility

1 ) split jerk strict press
3 set x 5 reps
— empty bar —

2 ) tall jerk
3 set x 4 reps
— empty bar —

3 ) jerk balance
3 set x 3 reps
— empty bar —
4 ) every 1’30”
0′- 1’30” – 3′ 3 split jerk from rack LIGHT WHEIGHT
4’30”-6′-7’30” 2 split jerk MODERATE WHEIGHT
9′-1”30″ 1 HEAVY SINGLE
5 ) “L’ARMATURA”
3 ROUNDS
10 SINGLE KTB ROW 24/16 ( each side )
20 pull a part
30 front pull

DAY 2

18.07.2017

Warmup
Mobility

1 ) core training

TABATA
HOLLOW ROCK
SUPERMAN ROCK

2 ) gymnastic

Establish your dayly max reps HSPU ( 1 attempt )

then

7 SETS with 30% of max reps

rest as needed btw set

3 ) CONDITIONING #1
in a 5′ window
5 RDS
3 PW CL 40/25
6 BAR PUSHUP
9 AIR SQUAT

–rest 2′–

CONDITIONING #2
in a 5′ window
5 RDS
3 PW CL 50/35
6 BAR PUSHUP
9 AIR SQUAT

–rest 2′–

CONDITIONING #3
in a 5′ window
5 RDS
3 PW CL 60/40
6 BAR PUSHUP
9 AIR SQUAT

DAY 1

17.07.2017

Warmup
Mobility

1 )  OLY LIFT

0′ – 5 ‘ OHS 2 repetitions OTM , moderate load

5′ – 10′ SNATCH BALANCE 2 repetitions OTM , moderate load

10′ – 15′ SQUAT SNATCH 2 repetiotions OTM , moderate load

2 ) FOR TIME

21 – 15 – 9
Kcal
alt dumbell snatch *rx 22/16 *sc 16/12

then

21 – 15 – 9
boxjumpover 60 / 50
pullups

DAY 6

15.07.2017

Warmup
Mobility

SATURDAY WOD

FOR TIME

3 RDS
30 DL 50/30
20 ALT PISTOL SQUAT
10 BOXJUMP 60/50

then

500 mt RUN
100 mt SWIM
500 mt RUN

then

3RDS
30 FRONT SQUAT 30/20
20 HIP BRIDGE 15/10
10 AS KTB 16/12

then

500 mt RUN
100 mt SWIM
500 mt RUN

DAY 5

14.07.2017

Warmup
Mobility

1 ) PRIMER
3 ROUNDS
8 STEP UP ODUBLE BTR IN FRONT RACK ( 4 + 4 )
4 INCHWORM

2 ) EMOM 12′ STAMINA SQUAT
EVEN : 2 FRONT SQUAT @80% 1RM
ODD : 4 BACK SQUAT ( same weight )

3 ) LADDER 8′ AMRAP
3 THRUSTER *rx40/30 *sc 30/20
3 TTB
6
6
9……

DAY 4

13.07.2017

Warmup
Mobility

1 ) STRENGHT
STRICT PRESS 50% 1RM
10-9-8-7-6-5-4-3-2-1
20 DU

2 ) AMRAP 7′
5 BURPEES
5 C2B

DAY 3

12.07.2017

Warmup
Mobility

1 ) GYMNASTIC
0′ – 5′ practice HAND STAND

5′ – 10′ 5 hspu 2″ hold on the floor
5 ring row tempo

10′ – 15′ 3 ring dip 2″ hold in the bottom
3 inchworm

2 ) CONDITIONING
for time
1000 mt ROW
150 DU
5 RDS CINDY
2000 mt BIKE