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July 28, 2017

Warm Up : Dynamics & Mobility

Wod: HERO " Glen"

For Time

30 Clean & Jerk ( 60-45 kg)

1.600 m Run

10 Rope climb

1.600 m Run

100 Burpees

BUONE VACANZE A TUTTI

July 27, 2017

Warm up : Dynamics & Mobility

Wod : For Time ( TC 20')

1-2-3-4-5-6-7-8-9-10 Unbroken C2B

15 m bear crawl btw sets

Wod : For Time

75 cal Row

50 Deadlift  ( 60-50 kg)

50 cal Row

35 Power Clean ( 60 - 40 kg)

25 Cal Row

20 STOH ( 60-40 kg)

July 25, 2017

Warm Up: Dynamics & Mobility

Strenght: EMOM 10'

1 min: 5 Power Clen + Press (  80% RM1)

2 min: 5 Deadlift ( 85% RM1)

Wod : 4 Rounds for time

12 Deadlift ( 60 % RM1)

15 Burpees Over the bar

18 T2B

Every Rounds 60 m Farmer Carry ( 60- 50 kg)

July 24, 2017

Warm Up: Dynamics & Mobility

Strenght:

Hang Power Clen 1-1-1-1 Daily Max

Hang Power Snatch 1-1-1-1 Daily Max

Wod: 20' AMRAP

6 Hang Power Snatch ( 70 % Rm1)

9 Kb Swing ( 32-20 kg)

12 Wall Ball ( 12-9 kg)

Cash out:

100 Kb Russian Twist

July 21, 2017

Warm Up: Dynamics & Mobility

Wod : Hero

July 20, 2017

Warm Up: Dynamics & Mobility

Skill: Clusters 

Strenght:

For time:

3 Clusters @ 60/ 30 kg

5 Clusters @ 50 / 25 kg

7 Clusters@ 40/ 20 Kg

Rest. 3 min

For time:

3 Clusters @ 70 / 35kg

4 Clusters @ 60 / 30 kg

5 Clusters @ 50 / 25 kg

rest . 3

For Time:

1 Clusters@ 80 / 40 kg

2 Clusters @ 70 / 35 kg

3 Clusters@ 60 / 30 kg

Wod : 21-15 -9

Hang Power Clean ( 60 -35kg)

Burppes Over the bar

July 18, 2017

Warm Up : Dynamics & Mobility

Strenght: Front squats @ 80% 3 rep x 5 sets

Wod : For Time

4 Rounds

30 Hand Release Push -Ups

20 Front squats ( 50 -30 kg)

20 Push Press ( 50 -30 kg)

40 Ab Mat Sit Ups

July 14, 2017

Warm Up: Dynamics & Mobility

Wod: "LuKe" HERO

For Time

400 m Run

15 Clean & Jerk ( 70- 50 kg)

400 m Run

30 Toes to Bar

400 m Run

45  Wall Ball ( 9-6 kg)

400 m Run

45 Kb Swing ( 24 -16 kg)

400 m Run

30 Ring Dip

400 m run

15 Weighted Lunge Steps ( 70 - 5okg)

400 m run

July 13, 2017

Warm Up: Dynamics & Mobility

Strenght: EMOM 10

1' 3 Press @ 80% 1RM

2' 5 Weghted Pul Ups @ 70 1Rm

Wod: 10 Rounds For Time

10 Box Jumps

200 m Run

10 Burpees 

200 m Row

July 12, 2017

Warm Up: Dynamics & Mobility

Strenght: Power Snatch + squat Snatch + Hang squat Snatch Daily Max

Hang squat Snatch @ 75 % New 1 Rm 3 rep x 5 sets

Wod: AMRAP 20'

12 Power Snatch

9 Wall Ball  ( 9-6 kg)

6 KB Swing Heavy ( 32 -24 kg)

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