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

 

19/11/2017

Weighted lounges

3 x 20(10 each leg)

Superset

Push up

3 x 15 or 15/12/9

Emom 6′

2/1 rope climb

Wod(team of 2)

10 total round(5 each person)

500 m row

10 dumbell squat clean to thrusters

Cash out

Tabata sit up.

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

4 x 3+ 3

Strict hspu+ kip hspu or

Box hspu + 15″ handstand hold

Wod

5 rft

15 dumbell snatch

10 burpees

2 rope climb

Cash out

100/200 du

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

12/11/2017

Emom 12 min

1) 2/1 rope climb

2) 12 push up(hand on dumbell)

Sunday team Wod

( in team of 2)

1200 m run (200 each partner)

100 box jump (10 each partner)

80 t2b (10/5 each partner)

60 dumbell snatch(10 each partner,5 each arm)

40 pull up(5 each partner)

20 hspu strict(5 each partner)

1200 m row( 200 each partner)

Stretching and fun

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