Categoria: WOD

DAY 1
26.06.2017

WARMUP
MOBILITY

1 ) CORE
3 x 25 touch crunch

2 ) EMOM 8′
1 SNATCH COMPLEX
( 1 pw sn + ohs + sq sn )
start from 50% 1RM , TILL 75%

3 ) “CORPO D’ACCIAIO”

3 ROUNDS not for time

20 reverse lunges with barbell
20 double ktb russian swing
20 wheighted crunch

DAY 6

24.06.2017

Warmup
Mobility

1 ) 5 ROUNDS FOR TIME
7 FR SQ F.T.G. *rx 60/40 *sc 50/30
10 burpees over the bar
10 CTB
400mt RUN

2 ) ” L’ARMATURA”
NOT FOR TIME
15 ktb pushup
30″ OH empty bar HOLD
100mt double ktb carry front rack position

then
50 pull apart banded 

DAY 5

23.06.2017

Warmup
Mobility

1 ) OLY LIFT
TALL CLEAN
5 SETS x 3 REPS – empty bar

2 ) EMOM 10′
1 Pause Squat Clean ( 2″below knees , 2″in bottom position )
START FROM 50% 1RM Cl & J
climb weight

3 ) 5 RFT
10 PW SN *rx 40/30 *sc 30/20
10 BJ OVER 60/50

DAY 4

22.06.2017

Warmup
Mobility

1 ) CORE TRAINING
3 SUPER SET
8 step BARBELL IN FRONT RACK ( LIGHT WEIGHT )
8 ROLL BARBELL

2 ) Gymnastic Strenght
EMOM 12′
even : 3 STRICT HSPU ( 2″ HOLD ON THE FLOOR )
odd : 3 STRICT PULLUP ( 2″ HOLD CHIN OVER THE BAR )

3 ) FOR TIME
21-18-15-12-9-6-3 PW SN DUMBELL *rx 22/16 *sc 16/10
15 mt OH LUNGES ( 7.5mt A + 7.5mt R )

DAY 2

20.06.2017

Warmup
Mobility

1 ) Gymnastic Strenght
0′ – 5′ 3 strict pushup tempo + 3 ring row tempo
5′ – 10′ 10″ hold ring support + 10 inverted barbell row
10′ – 15′ 6 strict TTB + 6 V-up

2 ) FOR TIME
30 kcal BIKE
800 mt RUN
30 AS ktb 24/16
30 regular burpees

DAY 1

19.06.2017

Warmup
Mobility

1 ) Snatch Primer – empty bar –
3 set x 3 snatch balance

2 ) EMOM 9′
Snatch complex
1 pw sn + sq OH + 1 sq sn

climb weight

3 ) CONDITIONING
amrap 15′

30 DU
20 TTB
10 SQ OH *rx 40/30 *sc 30/25

DAY 4

15.06.2017

Warmup
Mobility

Aerobic Capacity

5 ROUNDS FOR TIME

500 MT RUN
1000 MT ROW
2000 MT BIKE
15 GHD SITUP
30 HIP EXTENSION

DAY 2

13.06.2017

Warmup
Mobility

1 ) STRENGHT

5 SETS

every 1’30” light Row or Bike
10 STRICT HSPU

2 ) 6 rounds for time

13 pullups
14 thrusters *rx 40/30 *sc 30/20

DAY 1

12.06.2017

Warmup
Mobility

1 ) SNATCH TECHNIQUE

5 set x 5 reps SOTT PRESS
4 set x 4 reps SNATCH BALANCE
3 set x 3 reps HI HANG SQUAT SNATC

2 ) HANG SNATCH PULLS
O.T.M. 5′

4 REPS  1RM SN start from 40% 1RM SN climb weight

3 ) 7 RDS – 1’rest btw

20 reverse lunges ktb
10 pw cl ktb
20 lateral jump ktb
200 mt row

CASH OUT 30 MED BALL SITUP IN DOUBLE

DAY 5

9.06.2017

Warmup
Mobility

1 ) BENCHMARK “jackie”

for time

1000 Row
50 Thrusters -empty bar-
30 pullups

2 ) STAMINA Squat

4 rounds O.T.M. – 12’@60%1RM Front Squat
0′ 4 Front Squat
1′ 8 Back Squat
2′ Rest