Monthly Archives: settembre 2016

WOD

1. STRENGTH 
Push Press 5×5
Up To 60%

2. EMOM 10′ 
ODD. 5/10 S HSPU
EVEN. 10 TTB

WOD

1. CONDITIONING 2rds
M1/3 400mt run
M4/6 30/20 Cal row
M7/9 Double Cindy

2. 3RFT Rest. 90″ after each rds
10mt KB Walking lunges
10mt KB DL
10 mt Farmer carry

3. MIDLINE

WOD

1. WL/CLEAN
A. Clean 3×2 75%
B. Clean Pull 3×2 100%

2. STRENGTH 
A. Press 2×5 2×3
B. Good Morning 4×6
A+B Then rest 2′ b/t sets

WOD

1. WL/SNATCH
A. Snatch EMOM 12′
Every 3 min add load
B. Snatch Pull
3×3 100/110%

2. STRENGTH
A. DB Bench Press
B. Clean high Pull
3×10+5 rest 2′ after each sets

WOD

1. WL/JERK
A. Split Jerk in front + Btb
5 × 1+1 2″ pause receving position
B. Split Press 3×3/5

2. CONDITIONING
5RFT
50 DU
10 Pistol
10 Box jump over

WOD

1. GYMNASTICS STRENGTH
A. S. Def. HSPU
B. S CTB
5 × 3+5 Every 3′

2. CONDITIONING
AMRAP 10′
3 HPC
3 STOH
15 Pushup hr
6 HPC
6 STOH
10 Bar f. Burpee
9 HPC
9 STOH
5 S. HSPU

WOD

1. WL/Clean
A. PC+Clean
5×1+1 Up To 60%
B. Clean Pull
3×3 100% 1 Rm

2. CONDITIONING
4RFT
10 Pushup hr
15 Swing
20 WB

WOD

1. CONDITIONING 
LADDER
2/10 DB Squat snatch
1/5 Burpee s. CTB
Then
400mt run

2. STRENGTH 
A. Back Squat 3×5 Across
B. DL 3×5 70%
A+B rest. 2′ b/t sets

WOD

1. CONDITIONING 
EMOM 10′
ODD. 5/7 HPC
EVEN. 12 WB
Rest 5′
EMOM 10′
ODD. 5/7 STOH
EVEN. 12 BJ
Rest 5′
Acc. WORK 2 Sets 40″ on 20″ off
Row
B. Pushup
Plank

WOD

1. WL/SNATCH
A. Snatch high Pull + HS above The knee
6× 1+1 70%
B. Snatch Pull
3×3 100% 1Rm

2. EMOM 10′
ODD. 10 Front rack Walking lunges 40/60#
EVEN. 2/4 Bar MU