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July 8, 2020

Warm Up : Dinamycs @ Mobility

Skill: Deadlift (15 min)

Wod: 21-15-9

Deadlift ( 100 kg - 70 kg)

Hand stand pudh up 

July 8, 2020

Warm up : Dynamics & Mobility

Skill: Split Jerk ( 10 min)

Strength: Split Jerk new daily Max. ( 20 min)

Wod: AMARAP 18'

9 Clean &  Spit Jerk ( 60 / 40 kg)

6 Box step over med ball  ( 60 -50 cm) 

3 Burpees M.U

Every Rounds 1 Rope Climb 

July 7, 2020

Warm up: Dinamycs & Mobility

Skill Squat clean 20 min.

Heavy Day

5 set x 3 reps @ 85% 1 rm

July 6, 2020

Warm up: Dinamyc & Mobility

Specific Warm up

Wod ; 10 round for time ( time cap 14 min)

10 V-upd

8 Hang Power Snatch ( 40- 30 Kg)

6 Burpess over the bar

Cool down 

July 4, 2020

Warm Up: Dynamics & Mobility

Strenght: Front squat  3  Rep x 5 sets @ 85% 1rm 3' bottom position

Wod: AMRAP 25’

400m run

10 Clusers (60- 40kg)

15 Kb swing (32-20 kg)

July 2, 2020

Warm up : Dynamics & Mobility

Strength: Complex:

Power Clean+ TNG squat clean+ STOH daily max

Wod: ladder 15 min

3 Clean & Jerk ( 60-40 kg) any style

3 pull ups

6 CNJ

6 pULL UPS

9 CNJ

9 PULL UPS

.......

Cash out  100 sit up

July 1, 2020

Warm Up:

Dynamics & Mobility

Strength:

Snatch:

3-3-3 @ 70%

-2-2-2 @ 80%

1@ 90% 

Wod:

00:00- 07: 00

4 Rounds

7 Snatch

7 Burpees

AMRAP :07:00- 14:00

9 Snatch

9 Burpees

AMRAP :14:00 - 21:00

11 Snatch

11 Burpees

Rx : (50/ 30kg)

Sc: ( 30/ 20kg)

June 30, 2020

Warm up: Dynamics & Moility

Strenght: Back Squat Tempo @ 80% 3 rep x 5 set 321

Wod:  3 Rounds for time

7 M.u

14 Toes to bar

21 Wall ball 

rest 4 minuti

 Wod: Amrap 9 min

30 d.u

15 burpees

June 29, 2020

Warm up: Dynamics & Mobility

Strenght: Press  news 1Rm  15 min.

Wod 1: EMOM 10min

Odd: 9 Push press ( 45 / 30 kg) @  6 ring m.u 

Even: 10 squat clean( 45/ 30 KG )  - 5 Burpess

Rest. 4 min

Wod 2 : 3 round for time

10  Thrusters ( 60-40 kg)

10 HDPU

10 Box jump over

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July 8, 2020

July 8, 2020

July 7, 2020