WOD

19.09.2018

Warmup

mobility

1- weightlifting

EMOM 7′
1 CLEAN COMPLEX

( 1 pw cl + 1 fr sq + 1 push jerk )

find your heavy set

2- amrap 7′

avanzati
11 push press *50/30 **40/25
30 du / 90 su

principianti
11 push press 20/15
30 su

18.09.2018

Warmup

mobility

1- STRENGHT
3 x max reps STRICT hand stand pushup

2- 10 ROUNDS FOR TIME

*versione avanzati
10 toes to bar ( scaled kte )
10 alt. pistol squat
10 hand stand pushup ( scaled pushup on the box )

*versione principianti
10 knee to chest ( on the floor )
10 TRX alt. pistol squat
10 regular pushup

17.09.2018

Warmup

mobility

1- STRENGHT
3 x 5 front squat ( from the ground )
find your heavy set

2- AMRAP 12′

*versione avanzati
9 chest to bar pullup
7 squat clean *@60/40 **@50/35
5lateral bar burpees

*versione principianti
9 ring row
7 squat clean @25/20
5 regular burpees

15.09.2018

Warmup

mobility

TEAM WOD X 2
for time

*versione avanzati

50 boxjump 60/50
50 pullups
50 ktb AS 24/16
50 walking lunges 2 db 22.5/15
50 kte
50 good mornings plate 15/10
50 wall ball shots 9/6
50 burpees
50 du

**versione principianti

25 step up box 60/50
25 ring row
25 ktb russian swing 12/8
25 walking lunges 2 db 10/5
25 knee to chest on the floor
25 good mornings plate 10/5
25 wall ball shots 6/3
25 burpees
50 single unders

14.09.2018

Warmup

mobility

core training

STRENGHT
3 x max reps ring dips

FOR TIME

*advanced
100 DOUBLE UNDER
20 PULLUP
80 DU
40 TOES TO BAR
60 DU
60 PUSHUP
40 DU
80 AIR SQUAT
20 DU
100 SITUP

**beginers
100 SINGLE UNDER
20 RING ROW
90 SU
30 KNEE TO CHEST
80 SU
40 PUSHUP
70 SU
50 AIR SQUAT
60 SU
60 SITUP

13.09.2018

Warmup

mobility

core training

3 rounds for time

*advanced
800mt run
50 wallball shot 9/6

*beginners
400mt run
25 wallball shot 6/4

12.09.2018

Warmup

mobility

core training

20min AMRAP :

*RX version
1 RING MUSCLE UP
2 SQUAT CLEAN 60/40
3 REGULAR BURPEES

**SCALED version
1 CHEST TO BAR PULL UP
2 SQUAT CLEAN 50/30
3 REGULAR BURPEES

**SCALED+ version
1 PULLUP
2 SQUAT CLEAN 40/25

2 REGULAR BURPEES

NB–> CHI NON HA I PULLUP –> SQUAT CLEAN 30/20

11.09.2018

Warmup

mobility

core training

” THE TWIN TOWEWERS “

2 RFT

35 strict press *empty bar
15 boxjump 60/50
35 push press
15 box jump
35 push jerk
15 box jump

— rest 1′–

35 strict press *empty bar
15 boxjump 60/50
35 push press
15 box jump
35 push jerk
15 box jump

10.09.2018

Warmup

mobility

every min :

1 snatch
every min add 5 / 2.5kg till fail

then

1 clean & jerk
every min add 5 / 2.5kg till fail

then
1 deadlift
every min add 5 / 2.5kg till fail

01.09.2018

Warmup

mobility

“Badger”

Complete three rounds for time of:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters