WOD

DAY 1

03.07.2017

Warmup
Mobility

1 ) oly lift SNATCH WAVES

EMOM 9′
1 PW SN + 1 OHS + 1 SQ SN ( 50-60-70% 1RM )

2 ) STRENGHT
3 x 8 DL Snatch grip

3 ) 3 ROUND FOR TIME

21 KCAL
18 WB SHOT 9/6
15 BOXJUMP 60/50
12 DUMBELL SNATCH ALT

DAY 6

01.07.2017

Warmup
Mobility

1 ) CLEAN & JERK TECHNIQUE
#1 TALL JERK
3 x 3 empty bar
3 x 3 lght weight

#2 JERK DRIVE
6 x 3 start from 50% 1rm CL&J to 90%

#3
7 x 1 OTM HEAVY SINGLE SPLIT JER from rack

2 ) FOR TIME
30 KCAL BIKE , 20 PW SN 30/25 , 10 BJ 60/50
30 KCAL BIKE , 20 CL & J 40/30 , 10 BJ

DAY 5

30.06.2017

Warmup
Mobility

1 ) CLEAN TECHNIQUE
emom 10′
1 CLEAN PULL + 1 HI HANG SQ CL + 1 HANG SQ CL
0′ 2 complex empty barbell
1′ 35% 1RM cl & j / 50% / 55% / 60% ….

record your heaviest complex

2 ) STAMINA BACK SQUAT
3 SET
record your best load for 15 reps

3 ) ” KRIPTON “
3 rounds for time
50 DU
25 AIR SQUAT
15 KCAL

DAY 4

29.06.2017

Warmup
Mobility

1 ) CORE TRAINING
3 x 25 pikes up on ring

2 ) GYMNASTIC STRENGHT
emom 10′
even : 2 bar complex ( 1 c2b + 1 pu + 1 ttb )
odd : 2 wall climb

3 ) CORPO D’ACCIAIO
3 GIANTS SET
10 SINGLE DUMBELL KNEEELING PRESS
15 ROMANIAN DEADLIFT
20 HOLLOW ROCK
25 GLUTE BRIDGE

DAY 2

27.06.2017

Warmup
Mobility

1 ) establish in 1 attempt max repetions HSPU

2 ) O.T.M. 5′
40% max reps HSPU
45%
50%
45%
40%

2 ) amrap 4′ #1
27 kcal
21 pw cl *RX 60/40 *SC 50/35
15 burpees boxjump over 60/50
–rest2′–
amrap 4′ #2
27 kcal
21 pw cl *RX 50/35 *SC 40/30
15 burpees boxjump over 60/50
–rest2′–
amrap 4′ #3
27 kcal
21 pw cl *RX 40/30 *SC 30/25
15 burpees boxjump over 60/50
–rest2′–

DAY 1
26.06.2017

WARMUP
MOBILITY

1 ) CORE
3 x 25 touch crunch

2 ) EMOM 8′
1 SNATCH COMPLEX
( 1 pw sn + ohs + sq sn )
start from 50% 1RM , TILL 75%

3 ) “CORPO D’ACCIAIO”

3 ROUNDS not for time

20 reverse lunges with barbell
20 double ktb russian swing
20 wheighted crunch

DAY 6

24.06.2017

Warmup
Mobility

1 ) 5 ROUNDS FOR TIME
7 FR SQ F.T.G. *rx 60/40 *sc 50/30
10 burpees over the bar
10 CTB
400mt RUN

2 ) ” L’ARMATURA”
NOT FOR TIME
15 ktb pushup
30″ OH empty bar HOLD
100mt double ktb carry front rack position

then
50 pull apart banded 

DAY 5

23.06.2017

Warmup
Mobility

1 ) OLY LIFT
TALL CLEAN
5 SETS x 3 REPS – empty bar

2 ) EMOM 10′
1 Pause Squat Clean ( 2″below knees , 2″in bottom position )
START FROM 50% 1RM Cl & J
climb weight

3 ) 5 RFT
10 PW SN *rx 40/30 *sc 30/20
10 BJ OVER 60/50

DAY 4

22.06.2017

Warmup
Mobility

1 ) CORE TRAINING
3 SUPER SET
8 step BARBELL IN FRONT RACK ( LIGHT WEIGHT )
8 ROLL BARBELL

2 ) Gymnastic Strenght
EMOM 12′
even : 3 STRICT HSPU ( 2″ HOLD ON THE FLOOR )
odd : 3 STRICT PULLUP ( 2″ HOLD CHIN OVER THE BAR )

3 ) FOR TIME
21-18-15-12-9-6-3 PW SN DUMBELL *rx 22/16 *sc 16/10
15 mt OH LUNGES ( 7.5mt A + 7.5mt R )

DAY 2

20.06.2017

Warmup
Mobility

1 ) Gymnastic Strenght
0′ – 5′ 3 strict pushup tempo + 3 ring row tempo
5′ – 10′ 10″ hold ring support + 10 inverted barbell row
10′ – 15′ 6 strict TTB + 6 V-up

2 ) FOR TIME
30 kcal BIKE
800 mt RUN
30 AS ktb 24/16
30 regular burpees