Warm Up
Gymnastic & Strength 5×5 Strict Ring Dip
10 Squat Jump
rest 30″
WOD 14-12-10-8-6-4-2
Push Press @55/35
Box Jump
wall clim after each set
CO
5X 30″ Hollow P.
Superman P.
Mercoledì 22/04/15
Warm Up
SKILL Pistol
WOD AMRAP 15′
B.I. 50 Thruster empty bar
5 Push Ups
10 Pistol
15 Sit-Ups
CO TABATA BURPEE
Martedì 21/04/15
Warm Up
SkILL Snatch Balance
Gymnastic & Strength EMOM 10′
ODD 1 SN Push Press
1 SN Balance
1 OHS
+20 Squat Jump
Even 5/7 leg raise
WOD 4 RFT
400 mt Run
5 Hang Snatch @40/25
10 K2E
Lunedì 20/04/15
Warm Up
Gymnastic & Strength 5×5 Snatch ket @24/16
30″ Planke Hollow
rest 30″
WOD : 7RFT
5 Ket Snatch 5+5 @24/16
10 Wall Ball @9/6
15 V-Up
Mobility
Sabato Special
Warm Up
Gymnastic & Strength EMOM 10′
ODD 3 Position Squat
4 Burpee over BB
EVEN 40” Hollow P.
WOD : AMRAP 12″
3 Power Snatch Ladder @40/25
8 Burpee over BB
Venerdì 17/04/15
Warm Up
Gymnastic & Strength 5 Squat Terapy
WOD : AMRAP 12′
3o F.S. @40/25
25 Push-Ups
10 Lunges in front Rack
20 Sit-Ups
25 F.S.
20 Push-Ups
10 Lunges
20 Sit-Ups
20 F.S.
15 Push-UPS
10 Lunges
20 Sit-Ups
Giovedì 16/04/15
Warm Up
WOD : AMRAP 15′ B.I. 800 mt
then
10 C2B
15 D.L. @80/55
20 D.U.
CO TABATA Sit-Ups rest1′
TABATA Squat rest 1′
TABATA Push-Ups
Mercoledì 15/04/15
Warm Up
Gymnastic & Strength EMOM 10′ ODD :
2 Dead Clean
2 Clean Pull
2 Power Clean
2 Hang Clean
EVEN 20” Hollow p.
20” Superman P.
WOD : AMRAP 4′
6 Power Clean @60/35
6 Burpee
rest 1′
AMRAP 4′
12 Hang Clean 40/25
6 Burpee
rest 1′
AMRAP 4′
18 Hang Power 40/25
6 Burpee
rest 1′
Martedì 14/04/15
Warm Up
WOD : 4RFT (ct 20′)
400mt RUN
20 Sit-Ups
15 A.Swing @24/16
10 Burpee Box Jump
CO 6x 45” Planke Hollow
rest 45”
Lunedì 13/04/15
Warm Up
Gymnastic & Strength 5×5 OHS
with 3 in bottom position rest 1′
WOD : 6RFT
L.T. 15′ 10 OHS @40/25
15 K2E
20 D.U.
CO 6 X 30” HOLLOW P.
30 SUPERMAN P.
Progetto Crossfit 