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August 31, 2019

 DALLE 11.30 ALLE 13.00

August 30, 2019

Warm Up ; Dynimics & Mobiity

Skill:Snatch

Wod: 

Prior to 8:00, complete:3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches, 40 / 20 kg

Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches, 135 lb.*

Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches, 50/ 35kg

.*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches, 60/ 40 kg

Prior to 20:00, complete

3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches, 70/40 kg

.Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch 80/ 50 Kg

If all reps are completed, time cap extends by 4 minutes.

August 27, 2019

Warmup

AMRAP 6

6 Pushup to downdog

12 Abmat situps

Row 18 Calories

24 Air Squats

30 m Bear Crawl

30 m Side shuffle

10 Dislocates

10 Box Step-ups

Strenght: Back squat find 5rm

Metcon : Time

4 Round 

12 Devils Press ( kb or Db)

400 m row 

Time cap 9'

August 26, 2019

Warmup

2 Rounds

1 KM ROW

12 Alt Jumping Lunges

12 Good Mornings; PVC (1st), Empty bar (2nd)

Strenght: Clean Complex find 1rm 

Power Clean

Hang Power Clean

Squat Clean

Hang Squat Clean

Split Jerk

METCON : For Time 

30 Hang Power Cleans 60/40 kg

50 Wallballs 9/6 kg

Run 800m

50 Wallballs

30 Hang Power Cleans 60/40 kg

August 24, 2019

DALLE 0RE 11.30 ALLE 13.30

August 22, 2019

WARM UP: 

1600 m Run

10 Pushup to downdog

10 dislocates

30 m′ inchworm

5 kips

5 pull-upst

Strenght: Split jerk Find a 1rm ( 15 min)

Metcon:AMRAP

5 rounds for max rep on 

Bodyweight Bench Press

Pull-ups

August 21, 2019

Warm Up

3 Rounds

5 Push-up to down dog

12 RDLs 10s on the bar

Row 500m 

Spend 5:00 warming up your clean with an empty bar before you start loading for the 1RMClean(1×1)

Squat Clean  Fimd a 1rm (15 min)

Metcon : 3 rounds for rep

AMRAP 3'

Wall ball

rest. 2'

AMRAP 3' 

Burpee Box Jump Over 60/50 (facing box)

rest 2'

AMRAP 3'

KB swing ( 28-20 kg)

August 20, 2019

Warmup

10 Dislocates

10 plate push press, 25/15

10 Around the head w/ plate

100′ walking lunge

AMRAP 4

10 Goblet Squats, light kb

8 Burpees

100m Run

Strenght: Back squat find 3rm (15 min)

Metcon ( AMRAP 15')

8 M.U

12 Thrusters ( 50-30 kg)

400 m run

August 19, 2019

Warm up: 

2 km row

Specific Warm up:

10 Dislocates

10 Wall Squats

10 box step-ups

20 sec Down Dog:

20 sec Pigeon Pose each side:

20 sec Squat hold

Strenght: 10 minuti

find yor 1rm Snatch

Metcon : ( time)

10 Power snatch ( 50 -30 kg)

15 Box jump over 

20 Push up

August 7, 2019

Warm Up

1k Row

10 Banded Good Mornings

10 Thrusters, empty bar

Strength; Sumo Deadlift High Pull new dayli max (20 minuti)

Wod: For Time 5 round

60 d.u

1 km row

60 d.u

Time cap 18 minuti

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August 6, 2020

August 5, 2020