22/06/17

SKILL

KIPPING HAND STAND PUSH UP

PRACTICE ON:

1 – TRIPOD HAND STAND

2- TRIPOD PUSH UP

3- FROM TRIPOD TO WALL CLIMB

4- REGULAR KIPPING HSPU

WOD

AMRAP 15′

3 HSPU DEFICIT

5 THRUSTER @ 70/45

7 CHEST TO BAR

21/06/17

WELCOME SUMMER

HEAVY

EMOTM

1 SQUAT SNATCH

*START @ 40% OF 1RM

**ADD +5% EVERY ROUND COMPLETED

WOD

FOR TIME:

200MT RUN

10 TOES TO BAR

200MT RUN

10 TOES TO BAR

15 BURPEES BAR FACE

 

200 MT RUN

10 TOES TO BAR

15 BURPEES BAR FACE

20 H.R. PUSH UP

200 MT RUN

10 TOES TO BAR

15 BURPEES BAR FACE

20 H.R. PUSH UP

30 SDHP @ 24/16

200 MT RUN

10 TOES TO BAR

15 BURPEES BAR FACE

20 H.R. PUSH UP

30 SDHP @ 24/16

60 DOUBLE UNDERS

WOD 08/07/17

HEAVY

PERFORM AS MANY UNBROKEN SET AS POSSIBLE IN 12′ OF:

5 TOES TO BAR

4 CHEST TO BAR PULL UP

3 BAR MUSCLE UP

WOD

FOR TIME:

50 AM. SWING @ 32/24

15 HANG SNATCH @ 50 / 35

30 AM. SWING @ 32/24

15 HANG SNATCH @ 50/35

10 AM. SWING @ 32/24

15 HANG SNATCH @ 50/35

WOD 07/06/17

HEAVY

15′ TO FIND 1RM OF THIS COMPLEX:

1 HANG SQUAT CLEAN

2 FRONT SQUAT

WOD

AMRAP 12′

IN TEAM OF 2 PERFORM:

200m RUN ( all togheter )

20 POWER CLEAN @ 100/55

WOD 23/05/17

HEAVY

MILITARY PRESS

2 SETs X 7 REPs @ 72,5%

2 SETs X 5 REPs @ 80%

1 SET X 3 REPs @ 85%

WOD

TIME CAP 12′

30 LATERAL BURPEES

THEN

AMRAP

3-5-7-9-11-13-…

SQUAT CLEAN & JERK @ 70/45

TOES TO BAR

WOD 22/05/17

HEAVY

BACK SQUAT

2 SETs X 7 REPs @ 77,5%

2 SETs X 5 REPs @ 80%

1 SET X 3 REPs @ 85%

WOD

3 ROUNDS FOR TIME:

400MT RUN WITH 9/6 KG MEDBALL

20 WALL BALL @ 9/6

20 SIT UP WITH MEDBALL

20 RING DIP @ 9/6 MEDBALL

WOD 18/05/17

CORE STRENGTH

5′ OF HOLLOW HOLD

EVERY BREAK PERFORM

5 HOLLOW SIT UP

REST 3′

5′ OF PLANK HOLD

EVERY MINUTE PERFORM

14 MOUNTAIN CLIMB

WOD

4 ROUNDS

30 DOUBLE UNDERS

8 OH STEP LOUNGES @ KB IN RIGHT ARM

15 KB SNATCH ALT.

8 OH STEP LOUNGES @ KB IN LEFT ARM

 

WOD 15/05/17

HEAVY

E 2 M O M 12′

2 HANG POWER CLEAN

3 PUSH PRESS

*PERFORM AN UNBROKEN SET EACH INTERVAL.

INCREASE WEIGHT EACH SET.

WOD

FOR TIME

50 – 30 – 10

AM SWING @ 32/24

DOUBLE UNDERS

PISTOL ALT.

WOD 08/05/17

HEAVY

FIND 1 RM OF BACK SQUAT

WOD

AMRAP 14′

15 WALL BALL @ 9/6

10 HANG POWER CLEAN @ 70/50

5 BAR MU

WOD 05/05/17

HEAVY

EMOM 12′

MIN 1, 2, 3 perform 2 SQUAT SNATCH @ 75%

MIN 4, 5, 6 perform 2 SQUAT SNATCH @ 80%

MIN 7, 8, 9 perform 2 SQUAT SNATCH @ 85%

MIN 10 perform 2 SQUAT SNATCH @90%

MIN 11, 12 perform 2 SQUAT SNATCH @ 85%

WOD

3 ROUNDS

400MT RUN

25 BURPEES

25 TOES TO BAR