Warm Up
Dynamic e Mobility
SKILL
AMRAP 6′
35 A.Swing
20 Wall Ball
rest1′
AMRAP 5′
20 A. Swing
15 Wall Ball
rest 1′
AMRAP 4′
15 A. Swing
10 Wall Ball
CO
100 sit-Up in team with Med Ball
Mercoledì 18/03/15
Warm Up
Gymnastic & Strength
4 set : A1 3 Front Squat 3 Bottom Down
A2 30″ L-Sit
rest 1′
WOD
Emom 15′
Ladder 2-4-6-8-10-12
Hang Squat Clean @60/40
K2E
5 Burpee after each set
Martedì 17/03/2015
Warm Up
Gymnastic & Strength 4 SET OF
A1- Deadlift 5 reps
A2- Plake Hollow 30″
WOD
AMRAP 12′:
12 DL @80/55
10 Goblet Squat @24/16
8 Box Jump
Lunedì 16/03/15
Warm Up
Dynamic e Mobility
BISPU
WOD
6 RTF
5 HSPU
10 PISTOL
20 D.U.
CO
10X3 strict
K2E
rest 30″
Sabato 14/03/15
Warm Up
Gymnastic & Strength
4x 5/6 Ring Dip Strict
10 Jerk
10 Leg V-Ups
WOD
AMRAP 10′
2-4-6-8-10
Hang Power Clean
K2E
Venerdì 13/03/15
Warm Up
Dynamic e Mobility
WOD
Emom 20′
ODD 10 A.Swing +5 Wall Ball
Even 5 C2B +5 Burpee
Giovedì 12/03/15
Warm Up
Dynamic e Mobility
SKILL
D.U.
WOD for time <15
800 Run
50 Air Squat
40 V-Ups
30 Lunges Plate OH @20/10
20 Russian Twist
50 D.U.
CO
100 Sit-Up
Mercoledì 11/03/15
Warm Up
Dynamic e Mobility
Gymnastic & Strength 5x
5 OHS technic
30′ Hollow P.
rest 1’00
WOD 21-15-9-6-3
OHS @40/25
Push-Ups
6 Box Jump after each set
Martedì 10/03/2015
Warm Up
Dynamic e Mobility
Gymnastic & Strength
Emom 10′
DL Clean
Clean Pull
Power Clean
Split Jerk
20′ Planke Hollow
WOD
AMRAP 10′:
3 CeJ @60/35
3 T2E
6 CeJ
6 T2E
9 CeJ
9 T2E
Lunedì 9/03/2015
Warm Up
Dynamic e Mobility
SKILL
Snatch
WOD
AMRAP 15′:
5 Power Snatch @50/30
10 Sit-Up
1 Wall-Climb Ladder
CO
5xMax Leg Raise alla spalliera
rest 1′
Progetto Crossfit 