Warm Up
Dynamic e Mobility
WOD
21-15-9
Thruster @40/25
Burpee
Gymnastic & Strength
6×1’30 ON – 30′ OFF
10 OHS Empty Bar. + Max Hollow P.
CO
Tabata Sit-Up
Mercoledì 4/03/2015
Warm Up
Dynamic e Mobility
Gymnastic & Strength
Emom 10′
Complex
Clean:
-DL Clean
-Clean Pull
-Clean
WOD
AMRAP 10′:
8 Power Clean @60/35
10 A.Swing
12 Sit-Up
Martedì 3/03/2015
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′:
8 Pull-Ups
10 Wall Ball
30 D.U.
CO
Mobility
Lunedì 2/03/2015
Warm Up
Dynamic e Mobility
WOD
6RFT
8 Push Press @60/35
10 Box Jump
CO
6×5 Rolling
Sabato 28/02/15
Warm Up
Dynamic e Mobility
SKILL
Snatch
WOD
AMRAP 15′:
B.I. 80 Air Squat
then
10 Power Snatch @40/25
12 Burpee Lateral Barbell
15 Sit-Up
CO
Mobility
Venerdì 27/02/2015
Warm Up
Dynamic e Mobility
Gymnastic & Strength
Emom 10′
1DL Clean + 1 Clean Pull
1Hang Clean + 1 Squat
1 Clean + 1 Jerk @40/25
WOD
AMRAP 15′:
3 Power Clean ladder
3 Split Jerk
6 Burpee Box Jump
Giovedì 26/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′:
3 Hang Power Clean Ladder @50/35
6 Strict K2E
9 Box Jump
CO
Tabata Push-Ups
Mercoledì 25/02/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength
4×4 Front Squat
5/10 Strict Ring Dip
30″ Superman Position
WOD
21-15-9-6-3
Front Squat @50/35
Burpee
CO
L-Sit 6×30′
Martedì 24/02/2015
Warm Up
Dynamic e Mobility
Gymnastic Skill
Pistol 5×3 Each leg
WOD
AMRAP 12′ :
15 A.Swing @24/16
10 Pistol (5+5)
5 Burpee jump
CO
100 Sit-Up with Medball team
Lunedì 23/02/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength
5×5 OHS
5 Push-Ups
30″ Hollow P.
rest 1′
WOD
15-10-5-10-15
OHS @40/25
T2B
Progetto Crossfit 