11.09.17
Day 1
Warmup
Mobility
1)CORE
Plate Sit Up 3×15
2)FOR TIME
10 RDS
30 DU
15 Pull Up
30 Air Squat
100 mt Sprint
WOD
06.09.2017
DAY 3
06.09.17
Warmup
Mobility
1 ) CORE
3 x Max Reps
Strict TTB
rest btw sets as needed
2) AMRAP 26′
In Team of 2
9 DL each * Rx 80/60 *Sc 60/40
9 Burpees FB sinchronyzed
9 Pull Up each
15 mt Barbell Carry
05.09.2017
DAY 2
05.09.17
Warmup
Mobility
1 ) CORE
3 x 20 Wall Ball Sit Up 9/6
rest btw sets as needed
2) For Time
21-15-9
Clusters *Rx 40/30 *Sc 30/25
Pull Up
04.09.2017
DAY 1
04.09.17
Warmup
Mobility
1 ) CORE
3 x 25 V-UP
rest btw sets as needed
2) STRENGHT DL “tng”
5-5-3-3-1-1-1-3-3-5-5
rest 90″
3) AMRAP 7′
5 HPW CL 50/35
10 TTB
15 AS ktb 24/16
NUOVA APERTURA IN VIA dei GIUSTINIANI 10/16 ,3*p – a RECCO
19.08.2017
DAY 6
19.08.2017
Warmup
Mobility
10 RDS 2’on / 1’off
20 AS ktb *rx 24/16 *sc 16/12
then
M.E. CLEAN & JERK – you choose weight
SCORE IS TOTAL REPS OF CL & J at the end of time
18.08.2017
DAY 5
18.08.2017
Warmup
Mobility
1 ) STRENGHT
strict presses seated on the floor ( 2 ktb )
4 x 8
during rest M.E. HS HOLD
2 ) FOR TIME
3 RDS
25 PUSH PRESS *rx 40/30 * sc 30/20
50/35 kcal
100 DU
time cap 20′
17.08.2017
DAY 4
17.08.2017
Warmup
Mobility
1 ) STRENGHT
BACK SQUAT
10 SETS x 3 reps @85%
rest 2′ ( during the rest perform 5 box jump 60/50 )
2 ) HEAVY GOOD MORNING
4 x 6
rest as needed
16.08.2017
DAY 3
16.08.2017
Warmup
Mobility
1 ) OLY LIFT
emom 9′
1 PW CL + 1 HANG SQUAT CLEAN + 1 SQUAT CLEAN
start from 50 1RM clean , find your heavy complex
2 ) 3 RFT
21 H PW CL *rx 60/40 *sc 50/30
800 mt RUN
TIME CAP 20′
14.08.2017
DAY 1
14.08.2017
Warmup
Mobility
1 ) STRENGHT
3 SETS x 8 REPETITIONS
ZERCHER SQUAT from the ground
choose weight
rest btw sets as needed
2 ) FOR TIME
40-30-20-10
BOX JUMP 70/60
SITUP WEIGHTED 15/10