20/11/2017

Front squat

4 x 5

Wod

4 x 3min on 1 min off

1) 25 wall ball

12 box jump

2) 15 burpees pull up

Amrap Du

Cash out

3 x 15 v-up

20 hip ex

 

17/11/2017

Weightlifting

2 x 3 Squat snatch

3 x 3 squat clean

Wod

15 min amrap

250 m row

10 push press

5 strict c2b/pull up

cash out

200 m front rack carry with kettlebell

16/11/2017

Tabata back squat 40/25kg

1 min rest

Tabata l-sit

1 min rest

Tabata ring row

1 min rest

Tabata hs hold

1 min rest

Tabata row

1 min rest

STRETCHING

15/11/2017

5x 6 ring row

Wod

20,15,10 B squat  bw,2/3bw

1000 ,750,500 m row

Then

4 x 250 m row

Rest 1:1

14/11/2017

Skill

work 10/12 min on kipping pull up or do

4 x 3 weighted pull ahap( if your kipping pull up is fine)

Hero Wod

Viola

Amrap 20 min

400 m run

11 Power Snatch, 40/25 kg

17 pull up

13 power Cleans, 40/25 kg

Cash out

Stretching

13/11/2017

Strength

Deadlift 6 x 4 climb weight and make the final 2 set heavy.

Wod

42/30/18

Wall ball

Weighted sit up 15/10 kg

Cash out

Alternate Tabata side plank

9/11/2017

7 x 1 split jerk

Work on technique

Wod

Cindy

20 min amrap

5 pull up

10 push up

15 air squat

Scalare i mov per tenere un intensita alta.

Cash out

stretching

8/11/2017

4 x 1 Dl+ 1 hang power clean + 2 squat clean

Wod

4 Rft

7 Dl

14 t2b

21 wall ball

Cash out

Max time in 2 min of hanstand hold

07/11/2017

Shoulder press 4 x 3

W.o.d

Part A

3 rft

Cal row 15/10

Burpees plate 15 rep

2 min rest

Part B

8 min Ladder

2-4-6-8-10… American swing

1-2-3-4-5-6… Box jump

Stretching

 

06/11/2017

15′ work on kipping/butterfly pull up/c2b/mu or do

4 x 5/7 butterfly c2b

W.o.d

For time

30 ohs

15 mu

20 ohs

10 mu

Usare un peso che permete di fare 10/12 ohs ub.

Cash out

3 x 30″ side plank