Warm Up
Dynamic e Mobility
Gymnastic & Strength
EMOM 10′
3 Position Snatch @30/20
5 Push-Ups O/H
WOD
AMRAP12′:
5 Hang Squat Snatch @40/25
10 A.Swing
15 Sit-Ups
Lunedì 09/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 18′:
50 Thruster Empty Barbell
Then
10 Lunges in Front Back @50/30
10 STOH
10 Box Jump
CO
L-Sit Hold Bar 5xMax
Rest 1′
Sabato special 07/02/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 16′:
7 Strict Push-Ups
16 T2B
21 Wall Ball
CO
100 Loadded Sit-Up
Venerdì 06/02/15
Warm Up
Dynamic e Mobility
Skill
Snatch
WOD
For time:
21 Power Snatch @40/25
30 Pull-Ups
15 Power Snatch
20 Pull-Ups
9 Power Snatch
10 Pull-Ups
Giovedì 05/02/15
Warm Up
Dynamic e Mobility
Skill
Press/Pistol
WOD
AMRAP 15′:
5 Push Press @60/35
10 Pistol Alternate Leg
15 Burpee Lateral Bar
CO
Tabata Ket. Swing @24/16
Mecoledì 04/02/15
Warm Up
Dynamic e Mobility
Skill
Kipping HSPU
Gymnastic & Strength
ODD
3-5 Kipping HSPU
EMOM 10′ EVEN
45′ Planke Hollow
WOD
21/15/9/6/3
A-Swing
Sit-Ups
DU
Martedì 03/02/15
Warm Up
Dynamic e Mobility
Skill
Clean
WOD
AMRAP 18′:
10 Power Clean @50/35
15 TTb
20 Box-Jump @60/50
CO
Skill
Splitt-Jerk 5×5 empty barbell
Lunedì 02/02/15
Warm Up
Dynamic e Mobility
Skill
DL
Gymnastic & Strength
4×5 DL
5 Push-Up
WOD
AMRAP 10′:
3 DL @80/55
3 Burpee
6 DL
6 Burpee
……etc.
CO
4X1′ Hollow P.
Venerdì 30/01/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength
EMOM 12′:
1′ 8-10 Ring-Dip
2′ 5 OHS @40/25
3′ 15^ Hollow P. /15^ Superman P.
WOD
AMRAP 12′:
10 OHS @40/25
10 Pull-Ups
5 Wall Ball
(Increase 5 reps ever/rounds)
Giovedì 29/01/15
Warm Up
Dynamic e Mobility
WOD
18′ AMRAP: BI 800mt
15 Thruster @40/25
12 Burpee
10 SDHP
CO
2 Tabata Hollow P.
Superman P.
Rest 1′
Progetto Crossfit 