25.04.2018
warmup
mobility
1 – Hang Squat Clean
in 15′ Build to Heavy Single
2 – WOD 1 QUALIFIER FTD 2018
amrap 7′
11 push press *50/35 **40/25
30 DU
WOD
24.04.2018
24.04.2018
warmup
mobility
“Play Dead”
AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts *80/60 **60/40
12 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts *100/70 **70/50
9 Lateral Barbell Burpees
rest 5 minutes
AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts *120/80 **80/60
6 Lateral Barbell Burpees
23.04.2018
23.04.2018
warmup
mobility
AMRAP 16:
30 Double Unders
15 Wallballs 9/6
30 Double Unders
15 Kettlebell Swings *24/16 **16/12
20.04.2018
20.04.2018
warmup
mobility
*BeeBad Liguria Box Battle Qualifier*
*WOD 1*
With a Running Clock – Time Cap 7′
Buy In
40 Box Jump Over
Then, in The Remaining Time
AMRAP – Ascending Ladder
2 – 2 – 4 – 4 – 6 – 6 – 8 – …….
Thruster
T2B
*STANDARDS INDIVIDUAL*
YOUNG : Box 60/50 — Thruster 45/30
OPEN : Box 60/50 — Hanging Knees Raise — Thruster 30/15
SCALED : Box 60/50 — Thruster 45/30
MASTER 35+: Box 60/50 — Thruster 50/35
MASTER 45+: Box 60/50 — Thruster 50/35
Rx’d : Box 70/60 — Thruster 60/40
CORE TRAINING
1 X 100 HOLLOW BODY ROCK
19.04.2018
19.04.2018
warmup
mobility
FOR TIME
10 Power Cleans *70/45 **50/30
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
10 Clusters
18.04.2018
18.04.2018
warmup
mobility
FOR TIME
1500 mt ROW
50 rope wave
100 DU
50 kcal BIKE
50 rope wave
100 DU
50 SHUTTLE RUN ( 10 mt each )
17.04.2018
17.04.2018
warmup
mobility
1 – Squat Snatch
Build to a Heavy Single in 15 mins
2 – AMRAP 9:
2 Pull-ups
2 Power Snatches
4 Pull-ups
4 Power Snatches
6 Pull-ups
6 Power Snatches
…
Up by (2) reps until finish
The weight on the barbell should be a weight that athletes can handle for 10+ unbroken repetitions when fresh
16.04.2018
16.04.2018
warmup
mobility
2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Russians Swings *24/16 **16/12
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts ktb *32/24 **24/16
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps 60/50
14.04.2018
14.04.2018
warmup
mobility
0:00 – 10:00 – 2k Row or 160 Kcal Bike,then Max Clean and Jerks *60/40 **50/30
10:00 – 13:00 – Rest
13:00 – 20:00 – 1k Row or 80 Kcal Bike,then Max Power Snatch *50/30 **40/25
20:00 – 23:00 – Rest
23:00 – 27:00 – 500mt Row or 40 Kcal Bike,then Max Thrusters *40/30 **30/20
13.04.2018
13.04.2018
warmup
mobility
activation
For Time:
1 mile Run or 2,000 Meter Row
30 Deadlifts *100/70 **70/50
50 Lateral Barbell Burpees