Warm Up
Dynamic e Mobility
WOD
AMRAP 15′ :
STOH @60/35
10 Burpee over the burbell
15 Jump Lunges
20 D.U.
CO
100 Sit-Up
Venerdì 20/02/15
Warm Up
Dynamic e Mobility
Gymnastic e Skill
Emom 10′
1 DL Clean + 1 Clean Pull
1 Hang Clean +1 Jerk
1 Clean + 1 Jerk @40/25
WOD
AMRAP 15′
3 Power Clean ladder
3 Split Jerk
6 Burpee Box Jump
Giovedì 19/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′ BI 800 Mt.
10 K2E
15 A. Swing @24/16
20 Sit Up
CO
5×10 +15 Turkish Get -Up
Mercoledi 18/02/15
Warm Up
Gymnastic e Skill
Emom 10′
ODD 3/5 Pistol
Even 30/60 Plank
WOD
AMRAP 12′
8 Push-Ups O/H
10 Wall-Ball
20″ Hollow
Martedì 17/02/15
Warm Up
Dynamic e Mobility
Skill
HSPU
WOD 6 RFT
5 HSPU
10 D.L. @80/55
16 V-Up
CO
6×6 tirate al mento Empty Bar. 30
Lunedì 16/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′:
B.I. 50 Burpee U.B.
then
6 Pull-Ups
7 Push Jerk @60/35
20 D.U.
CO
Leg Raise Hold
5x max rest 1′
Sabato14/02/2015
Warm Up
WOD
AMRAP 15′:
3 Thruster @40/25
3 Burpee
6 Thruster
6 Burpee
etc…..
2 wall climb after each sets
CO
Tabata
Sit-Ups
Venerdì 13/02/15
Warm Up
Dynamic e Mobility
WOD
21-15-9-6-3
OHS @40/25
Push-Up
10 Pistol After Each Sets (5+5)
CO
Planke Hollow 5×1 rest 1′
Giovedì 12/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′:
BI. 800 mt. Run
Then
8 KB Snatch @24/16
9 K2E
10 Box Jump
CO
Tabata Squat
Mercoledì 11/02/2015
Warm Up
Dynamic e Mobility
Skill
Clean
WOD
AMRAP 6′:
12 DL @85/55
24 DU
Rest 2′
AMRAP 6′:
6 Hang Power Clean @60@35
12 Burpee
CO
Tabata
20′ Hollow P.
10′ Superman P.
Progetto Crossfit 