Categoria: WOD

DAY 4

8.06.2017

Warmup
Mobility

1 ) CORE STRENGHT
3 RDS
100 MT KTB CARRY ONE ARM ( 50MT EACH ARM ) 24/16
30 ABMAT SITUP

2 ) emom 12′
even : 10 pushup + 15 dumbell floor press
odd : max DU in 40 “

3 ) FOR TIME
21 – 15 – 9

ring dip
squat OH 1 DUMBELL *RX 22/16 *SC 16/10

DAY 3

7.06.2017

Warmup
Mobility

1 ) STRENGHT – DL

8 SETS x 3 reps , every 1’30”

Establish your dayly 3RM

2 ) CONDITIONING

21 – 15 – 9

DEADLIFT *rx 60/40 *sc 50/30
PUSH JERK
LATERAL BURPEES

DAY 2

6.06.2017

Warmup
Mobility

1 ) Gymnastic
establish your max reps PULLUPS

2 ) Gymnastic
establish your max reps HSPU

3 ) CONDITIONING
AMRAP 4′ #1
27 HPWCL *rx 50/35 *sc 40/25
27 WB SHOT 9/6
27 KCAL

–rest 2′–

AMRAP 4′ #2
21 HPWCL *rx 50/35 *sc 40/25
21 WB SHOT 9/6
21 KCAL

–rest 2′–

AMRAP 4′ #3
15 HPWCL *rx 50/35 *sc 40/25
15 WB SHOT 9/6
15 KCAL

DAY 1

5.06.2017

Warmup
Mobility

1 ) primer snatch – empty bar
3 set
3 muscle snatch
3 OH squat
3 snatch balance

2 ) EMOM 9′
start from 50% 1RM SN
SNATCH COMPLEX
1 Pw Sn
1 OH Sq
1 Sq Sn

find your heavy complex

3 ) STRENGHT
start from your 80% 1RM SN
3 set x 3 reps TEMPO – DL grip snatch

4 ) STAMINA BACK SQUAT BUILDER

3 sets x 15 reps
find your heaviest load

DAY 6

3.06.2017

Warmup
Mobility

1 ) Rope Climb practice

2 ) CONDITIONING
5 RDS

0′ max Kcal Rower
1′ max reps Pw Cl *rx 60/40 *sc 50/30
2′ max Burpees lateral over the bar
3′ rest

score is total reps in 5 rounds

DAY 5
02.06.2017

WARMUP
MOBILITY

1 ) SNATCH PRIMER

3 SET climb weight
3 muscle snatch
3 OH squat
3 snatch balance

start with empty bar

2 ) SQUAT SNATCH
7 SETS
every 1’30”
1 hi hang squat snatch
1 hang squat snatch
1 squat snatch

find your heavy complex

3 ) time cap 12 mins

30 hang PW CL *rx 50/30 *sc 40/25
30 boxjump 60/50
30 DU

20
20
20

10
10
10

DAY 4

1.06.2017

Warmup
Mobility

1 ) CORE STRENGHT
3 RDS 8 + 8 DUMBELL OH LUNGES

2 ) WEIGHT LIFTING

5 SETS from rack

5 STRICT PRESS +
5 FRONT SQUAT +
5 DL

3 ) 3 RFT

27 PW SN , 21 TTB , 15 BURPEES
21 PW SN , 15 TTB , 9 BURPEES
15 PW SN , 9 TTB , 7 BURPEES

DAY 3

31.05.2017

Warmup
Mobility

1 ) STRENGHT
3 RDS 8 DUMBELL PRESS seated on the floor +
20″ hold HS

2 ) OLYMPIC LIFT

EMOM 8′

1 PW CL
1 H SQ CL
1 SQ CL
1 FR SQ

*climb weight 

3 ) FOR TIME

7 H SQ CL + 3 PJ
6 H SQ CL + 4 PJ
5 H SQ CL + 5 PJ
4 H SQ CL + 6 PJ
3 H SQ CL + 7 PJ

@50% 1RM CL&J

DAY 2

30.05.2017

Warmup
Mobility

1 ) For Time
21 – 15 – 9
Deadlift *RX 100/70 *sc 70/50
Kcal

2 ) MID LINE

EMOM 12′

0′ 30 DU
1′ 15 GHD Situp
2′ 15/12 Kcal Rower

3 ) cashout

3′ PLANK

DAY 1

29.05.2017

Warmup
Mobility

1 ) CORE
tabata hollow / arch position

2 ) GYMNASTIC STRENGHT

EMOM 10′

5 ring row tempo

3 ) CONDITIONING
amrap 5′
15 kcal
15 wallball shots

– rest 3′-

amrap 5′
15 burpees
15 american swing ktb 24/16

– rest 3′ –

15 Sumo Deadlift High Pulls 35/25
15 Over head Squats 35/25