Warm Up
SKILL D.L.
WOD for time : B.I. 800 mt ct 18
21 D.L. @80/55
8 A.Swing 24/16
10 Burpee over the bb.
15 D.L. @80/55
15 A.Swing
10 Burpee over the bb
9 D.L.
21 A.Swing
10 Burpee over the bb
CO
100 Sit Up ct 6′
Mercoledì 01/04/15
Warm Up
Gymnastic & Strength EMOM 8′ 3 Position Clean
Below the Knee
Above the Knee
The floor
WOD AMRAP 12′
3 Squat Clean ladder @60/35
3 Push-Ups
6 Squat-Jump
9 Sit-Up
Martedì 31/03/15
Warm Up
Gymnastic & Strength EMOM 12′
7 Strict Pull-Ups
7 Strict Push-Ups
1 Hollow Hold
WOD AMRAP 12′:
10 Burpee
15 Wall Ball @9/6
20 D.U.
Lunedì 30/03/15
Warm Up
WOD AMRAP 5′: B.I. 400 mt
then 4 SH Press @50/30
8 T2B rest1
AMRAP 5′: B.I. 400 mt
then 6 Push Press @50/30
8 K2E
AMRAP 5′: B.I. 400 mt
then 8 Push Jerk @50/30
8 Leg Raise
CO
5x max L-Sit Hold Bar
Venerdì 27/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength
WOD for time (ct 20′)
B.I. 800 run then
15-12-9-6-3
Hang Power Snatch @40/25
Pull-Ups
8 Pistol after each set
CO
5x Super set sit-up
Giovedì 26/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength 5×1 DL Clean
1 Clean Pull
1 Power Clean
1 Hang Power Clean
1 Squat Clean
rest 1′
WOD
AMRAP 12′:
B.I. 30 Thruster
then 15 sit up
10 D.L. @60/40
5 Power Clean
Mercoledì 25/03/15
Warm Up
Dynamic e Mobility
SKILL KB Snatch
WOD
AMRAP 15′:
10 KB Snatch @24/16
15 Box Jump
20 D.U.
CO TABATA Swing
Martedì 24/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength
5×3 SH. Press
3 Push Press
3 Push Jerk
rest 1
WOD 21-15-9-6-3
STOH @50/35
Burpee Lateral Bar
CO
Plank Superman 4x max
lunedì 23/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength Emom 12′
1. 6/8 Ring Dip
2. 20 Lounges
3. 40 Hollow- P.
WOD
AMRAP 12′:
10 Strict Push-Ups O/H
20 Walking Lounges Plate O/H 20/10
3 Wall Climb
CO
“ANNIE” c.I. 10
Sabato 21/03/15
Warm Up
Dynamic e Mobility
WOD
AMRAP 15′:
6 STOH @50/35
7 T2B
8 Burpee box Jump
CO
2′ Tabata Squat
2′ Tabata Sit-Up
2′ Tabata Burpee
Progetto Crossfit 