Categoria: WOD

DAY 6

27.05.2017

Warmup
Mobility

SATURDAY

CHIPPER WOD for time

100 Double unders
50 toes to bar
100 Lunges ots plate OH 10/5
50 weighted Crunches 20/10
100 Wall Balls 9/6
50 weighted good morning 20/10
100 Lunges ots plate OH
50 Toes to bar
100 Double unders

DAY 5

26.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
20 mt carry KTB OH ( L & R )
6 + 6 Cossack Squat

2 ) STRENGHT – Front Squat

in 12′ find your 1RM

3 ) CONDITIONING

“i Fantastici 4 “

3RFT

21 kCAL Bike / Rower
18 WB shot 9/6
15 AS ktb 24/16
12 Burpees

DAY 4

25.05.2017

20 ROUNDS FOR TIME

200 Mt RUN or ROW
5   Pullup
10 Pushup
15 Air Squat

DAY 3

24.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
7 presses behind neck +
30″ hold in hollow position

2 ) STRENGHT – Push Press
every 1’30”
on the 0′ 5reps @50% 3rm last week
1’30” 4reps @60%
3′ 3reps @70%
4’30” 3reps @75%
6′ 2reps @80%
7’30” 1reps @85%
till 12’build HEAVY SINGLE

3 ) CONDITIONING

FOR TIME
9 pullups + 9 thrusters *rx 43/30 *sc 35/25
15 pullups + 15 thrusters
21 pullups + 21 thrusters

DAY 2

23.05.2017

Warmup
Mobility

1 ) PRIMER
3 set NOT FOR TIME
8 suitecase DL ( L& R ) +
8 step-up double ktb ( 4 + 4 )

2 ) EMOM 12′
3 heavy DEADLIFTS
3 kipping HSPU

3 ) CONDITIONING

3 ROUNDS FOR TIME

500 MT ROW
12 DL *rx 100/70 *sc 70/50
12 burpees bj 60/50

DAY 1

22.05.2017

Warmup
Mobility

1 ) Oly Lift
EMOM 12′
1 PW CL
1 HANG SQ CL
1 SQUAT CLEAN
1 CLUSTER
every 3mins 60″ rest , CLIMB WEIGHT

2 ) CONDITIONING

3 ROUNDS FOR TIME

3 rds of CINDY , 12 CL & J *rx 60/40 *sc 50/30
2 rds of CINDY , 9 Cl & J
1 rds of CINDY , 6 CL & J

DAY 6

20.05.2017

Warmup
Mobility

1) CORE tRAINING
3 X 25 v-uP

2) Oly Lift
EMOM 12′
even: 3 PC
odd : 3 PJ

Estabilish your HEAVY 3+3 Complex

3) CONDITIONING

FOR TIME

1200 mt Run
10 BJ 60/50 10 WB 9/6

800 mt Run
20 BJ 60/50 20 WB 9/6

400 mt Run
30 BJ 60/50 30 WB 9/6

DAY 5

19.05.17

Warmup
Mobility

1 ) PRIME

3 RDS
20 mt Carry 1 ARM L+R
6 + 6 Cossack Squats

2) STRENGHT

3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
4 Front Squats + 5 Back Squats
5 Front Squats + 4 Back Squats
7 Front Squats + 2 Back Squats

3) FOR TIME 1 RDS

75 Kcal
50 PW SN 35/25
25 Burpees F.B.

DAY 5

19.05.17

Warmup
Mobility

1 ) PRIME

3 RDS
20 mt Carry 1 ARM L+R
6 + 6 Cossack Squats

2) STRENGHT

3 Front Squats + 6 Back Squats @ 60% of 1RM Front Squat
4 Front Squats + 5 Back Squats
5 Front Squats + 4 Back Squats
7 Front Squats + 2 Back Squats

3) FOR TIME 1 RDS

75 Kcal
50 PW SN 35/25
25 Burpees F.B.

DAY 4
18.05.17

Warmup

Mobility
1 ) primer
3 RDS not for time
7 Stricht Press behind neck (climb wheight)
20” Sit Up Hold GHD
20” Hanstand Hold face to wall

2 ) Strenght
Push Press from rack 5 x 3
Rest as needed 9
Find your heavy 3 REPS

3) Conditioning
AMRAP 3’ #1
30 Kcal
Max Rep Pull Up
Rest 1’
AMRAP 3’ #2
30 AS 24/16
Max Rep Burpees
Rest 1’
AMRAP 3’ #3
30 ABMat Sit Up
Max Rep Deadlift 100/70