WOD

13.10.2018

Warmup

TEAM WOD x 2

amrap 25′

30/24 kcal bike
30 pullups
30/24 kcal bike
30 hang power cleans 50/30
30 kcal bike
30 boxjump over 70/60

12.10.2018

Warmup

EMOM 10′

Odd : 20 american swing*24/16 **16/12
Even : 10 lateral boxjump over 60/50

amrap 15′
LADDER UP

250mt Row / 500mt bike
30mt shuttle run
10 wall ball shot 9/6
10 tap pushup

250 mt…
30 mt…
15…
15…

20…
20…

11.10.2018

Warmup

Core Training

1 – Emom 7′

Find your heavy complex
1 hang power clean
1 front squat
1 split jerk

score is weight in kg

2 – FOR TIME

12.12.9.6.3

STOH 2 ktb *16/12 **12/8
toes to bar
burpees

10.10.2018

Warmup

mobility

1 – EMOM 10′

EVEN : 10 single cross tap alternated toe to bar
ODD : 10 curl to O.H. empty bar

2 – FOR TIME

21 – 15 – 9
power snatch *40/30 **35/25 ***30/20
pullup

9.10.2018

Warmup

mobility

core training

1 – STRENGHT
in 12min perform

5 set of 3 FRONT SQUAT from rack
2″ pause in bottom @75% 1RM

2 – FOR TIME

50 power cleans

*60/40 **50/30 ***40/25

8.10.2018

Warmup

mobility

core training

FOR TIME

avanzati
3 ROUNDS
20 WALLBALL SHOTS 9/6
10 KTB POSTERIOR LNGES O.H. ( LEFT ARM ) *16/12 **12/8
30 DU / 60 SU
15 S.T.O.H. *40/30 **30/20
10 KTB POSTERIOR LUNGES O.H. ( RIGHT ARM )
5 BAR MU / PULLUP

principianti
3 ROUNDS
20 WALLBALL SHOTS 6/3
10 KTB POSTERIOR LNGES O.H. ( LEFT ARM ) 8/6
30 DU / 60 SU
15 S.T.O.H. 20/15
10 KTB POSTERIOR LUNGES O.H. ( RIGHT ARM )
5 PULLUP / ring row

5.10.2018

Warmup

mobility

core training

1 – STRENGHT
3 SET x
5+5 bulgarian split squat 2 ktb front rack +
5+5 split DB DL

2 – amrap 12′

1 DB BURPEE
1 G.T.O.H.

*22,5’S/15’S
**15’S/10’S
***12,5’S/8’S

4.10.2018

Warmup

mobility

core training

5 rounds

3min ON – 3 min OFF

avanzati
amrap
30 american swing *24/16 – **16/12
30 boxjump over 60/50

principianti
amrap
30 russian swing *16/12 – **12/8
30 step up box 60/50

3.10.2018

Warmup

mobility

core training

1- FOR TIME

avanzati
6 PULLUP
3.6.9.6.3 SQUAT CLEAN *60/40 **50/30

principianti
6 RING ROW
3.6.9.6.3 SQUAT CLEAN 20/15

2- 3 ROUNDS
10 BURPEES TARGET
30 mt FARMER CARRY 2KTB *32/24 **24/16
rest 1′ bts

2.10.2018

Warmup

mobility

EMOM 12′

0′ : 1 squat clean thruster
1′ : 1 knee to chest + 1 toes to bar + 1 pullup
2′ : 10 wall ball shot 9/6 – 6/3

LADDER UP , TIME CAP 12′

avanzati
2 HANG SNATCH ( any style: power o squat ) +2
20 DU – 40 SU

principianti
2 GTOH +2
20 SU