24-30 Dicembre 2018

Lunedì

Generic Warm up

3 Round
5 Hang Muscle Clean + 5 Front Squat
10 hindu Push-ups

then…

Specific Warm up

HSPU Progression
Loading Squat Clean

WOD

Rx:

For time:
15-12-9
Squat Cleans @70/47kg
HSPU Strict

Master +40:

For time:
15-12-9 Squat Cleans @60/40g
9-7-5 HSPU Strict

Scaled:

For time:
15-12-9
Squat Cleans @40/30kg
HSPU or Box HSPU

Skills:
5×5 Strict Pull-ups

Martedì

Spiegazione beneficenza

Generic Warm up

Alt. EMOM 9’00”
1)15 Synchro Air Squat
2)12 Synchro Sit-ups
3)9 Synchro Push-ups

Specific Warm up

Pair 1: 200m Row (100 each)
Pair 2: 10 Burpees (5+5)
Pair 3: 10 Wall Ball Shots (5+5)
Pair 4: 10 Alt. DB Snatches @20/15kg (5+5)

X-Mas Wod
Team 8x
AMRAP 30’00”
Pair 1: 500m Row (250m each)
Pair 2: 50 Burpees (25 each)
Pair 3: 50 Wall Ball Shots (25 each)
Pair 4: 50 Alt. DB Snatches @20/15kg (25 each)
*Rotate when work is complete

Scaling: 300m + 30rep each exercise. Fare team scaled, oppure unire chi è appena entrato in classe etc…

Spiegazione beneficenza

Giovedì

Generic Warm up

PVC Pipe Complex:
2 Round:
10 PVC Rotations
10 BTN PP
10 OHS tempo 32X1
Rest 1’00”

then

Empty BB Complex:
2 Round:
5 Goodmornings
5 BTN PP
5 OHS tempo 32X1
Rest 1’00”

Specific Warm up

5’00” Practice: DU
5’00” Loading BB

WOD

RX

5 RFT
12 OHS @40/30kg
30 Double Unders

Scaled:

5 RFT
12 OHS @30/20kg
20 Double Unders

Skills:

5×2 MU / 5×4 Banded Seated MU
Rest 90-2’

Read More 24-30 Dicembre 2018

17-23 Dicembre 2018

Lunedì

AMRAP 14’00”
7 HSPU
14 Pull-ups
21 AB Sit-ups

Martedì

3 RFT
2’00” ME Row Cals
2’00” ME DB Snatches @20/15kg
2’00” ME Double Unders

Mercoledì

EMOM as long as possible
1 Snatch
*add weight each round

Giovedì

FT
1000m Run
12 DB Thrusters @2×20/15kg
5 MU
9 DB Thrusters @2×20/15kg
4 MU
6 DB Thrusters @2×20/15kg
3 MU
3 DB Thrusters @2×20/15kg
2 MU

Venerdì

*Fuzzi’s B-DAY*
21 Rounds for time
5 Lateral Burpees Over Bar
3 Deadlifts @60/40kg
1 Power Cleans @60/40kg

Sabato

3 RFT
75 Double Unders
50 Air Squats
15 DB Hang Power Clean & Jerk @2×20/15kg

Read More 17-23 Dicembre 2018

10-16 Dicembre 2018

Benchmarks Week! Annotatevi gli score perchè questi workout verranno riproposti e potrete confrontare i vostri progressi!

Lunedì

For time:
22-16-10
Hang Power Snatches @40/25kg
Ring Dips
*Run 200m after each set

Martedì

Heavy Day
Back Squat
3-3-3-3-3
Rest 2’00”
Work to establish your 3RM

Mercoledì

AMRAP 12’00”
5 Power Cleans @60/40kg
7 Lateral Burpees
9 Pull-ups

Giovedì

6 RFT
500m Run
50 Double Unders
Rest 1’00”

Venerdì

FT
50 Box Jumps
40 Sit-ups
30 Air Squats
20 HSPU
30 Air Squats
40 Sit-ups
50 Box Jumps

Sabato

AMRAP 8’00”
8 STOH @50/35kg
8 TTB
8 Front Rack Lunges

Read More 10-16 Dicembre 2018

03-09 Dicembre 2018

Lunedì

For time:
1500 Run
50 Thrusters @20/15kg
30 Strict Pull-ups

Martedì

For time:
21-15-9
Devil Presses @2×15/10kg
Box Jumps Over

Mercoledì

AMRAP 4’00”
Rest 2’00”
AMRAP 4’00”

12 KB Cleans 6+6 @24/16kg
6 Alternating Pistols

Giovedì

Fight Gone Bad Team 5x
3 Round for Max Reps
1’00” ME Wall Ball Shots
1’00” ME SDLHP @40/30kg
1’00” ME Box Jumps @50cm
1’00” ME Push Presses @40/30kg
1’00” ME Row Cals
1’00” Rest

Venerdì

AMRAP 15’00”
9 Deadlifts @70/50kg
12 TTB
24 Double Unders

Sabato

Chiuso per festività

Read More 03-09 Dicembre 2018

26-02 Dicembre 2018

Monday

3 RFT
10 Pull-ups
20 Push-ups
30 Sit-ups
40 Air Squats

Tuesday

AMRAP 8’00”
4 DB Hang Power Cleans @2×15/10kg
4 DB Push Press
4 DB Lunges

Wednesday

4 Round for Max Reps
1’00” ME Thrusters @40/30kg
1’00” ME Lateral Burpees
1’00” ME TTR
1’00” ME Rest

Thursday

Heavy Day
10-8-6-4-2
Deadlifts
Superset
15-12-10-8-6
KB Hi-Pulls

Friday

Team 2x
AMRAP 20’00”
1 Round each player
20 DU
10 Wall ball shots
1 Ring Mu

Saturday

For Time:
21-15-12-9-6-3
OHS @30/20kg
K2E

Read More 26-02 Dicembre 2018

241118

Team 3x (I go you go)
AMRAP 18’00”
150 Swing @24/16kg
120 KB Goblet Thruster
60 Strict Pull-up
Max Cal Row

Read More 241118