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27.8.2018 DAY 1

WOD
RX/masters
10min. AMRAP:
10 KettleBell Swings (32/24 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia ai gomiti
Level 2
10min. AMRAP:
10 KettleBell Swings (24/16 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia alle ascelle
Level 1
10min. AMRAP:
10 KettleBell Swings (16/12 kg)
10 In-Place Walking Lunges (w/ KB)
10 ginocchia al petto
Target 1
Skill: 10min. AMRAP: 10 KettleBell Snatch (Right) (24/16 kg) 10 KettleBell Snatch (Left) (24/16 kg) 10 In-Place Walking Lunges (w/ KB) 10 Knees-2-Elbows
Goal Round:
Elite 8+
Advanced 7+
Class 5+
HAM
Run 1 Mile rest 3min. Run 800m rest 2min. Run 400m rest 1min. Run 200m *correte ciascun intervallo intorno al 80%, è un pace che dovreste avere se alla fine di ping intervallo doveste fare un altra cosa, non è un jogging ma nemmeno uno sprint*
AUX
3 Rounds: 15 Single Leg KettleBell Deadlift (Right) 15 Single Leg KettleBell Deadlift (Left) :30sec. L-Sit Hold (Accumulate)

25.8.2018 DAY 5

WOD
Suffer On Saturday For Time: Row 1,000/800m 150 Double Unders 21 Front Squat (84/57 kg) 150 Double Unders 15 Front Squat (84/57 kg) 150 Double Unders 9 Front Squat (84/57 kg) Row 1,000/800m
Masters @61/43 kg
Lev 2
Suffer On Saturday For Time: Row 1,000/800m 150 Double Unders 21 Front Squat (61/43 kg) 150 Double Unders 15 Front Squat (61/43 kg) 150 Double Unders 9 Front Squat (61/43 kg) Row 1,000/800m
Lev 1
Suffer On Saturday For Time: Row 800/600m 2min. Double Under A

ttempts 21 Front Squat (61/43 kg) 2min. Double Under Attempts 15 Front Squat (61/43 kg) 2min. Double Under Attempts 9 Front Squat (61/43 kg) Row 800/600m

Target 1
Mono: Suffer On Saturday For Time: Row 2,000/1,600m 150 Double Unders 100 Air Squats 150 Double Unders 75 Air Squats 150 Double Unders 50 Air Squats Row 2,000/1,600m
HAM
*Not For Time* 10-9-8-7-6-5-4-3-2-1 Bench Press 2X Back or Hip Extensions *Try to increase load each set*
AUX
2 Rounds: :30sec. Couch Stretch (R/L) :30sec. Piriformis Stretch (R/L) :30sec. Hamstring Stretch (R/L) :30sec. Banded Shoulder Stretch (R/L)

24.8.2018 DAY 4

WOD
RX/Masters
Benchmark: "Nate" 20min. AMRAP: 2 Muscle Ups 4 HSPU 8 KB Swings (32/24 kg)
Lev 2
Benchmark: 20min. AMRAP: 2 Jumping Muscle Ups 4 HSPU to Ab-Mat 8 KB Swings (24/16 kg)
Lev 1
Benchmark: 20min. AMRAP: 2 Muscle Up Transitions 4 Piked Push Ups 8 KB Swings (16/12 kg)
Target 1
Gymnastics Target: "Nate" 20min. AMRAP: 2 Strict Muscle Ups 4 Strict HSPU 8 KB Swings (32/24kg)
Target 2
Strength Target: Wear a 9/6 kg VEST for the Rx’D Work out.
Round Domain:
Elite – 20+
Advanced – 15+
Class – 12+
HAM
3 Rounds: :30sec. L-Sit Hold (Accumulate) :30sec. One Arm Plank (Right) :30sec. One Arm Plank (Left) 10 Strict Toe-2-Bar
AUX
Not For Time: 2 Rounds: CrossOver Symmetry (8reps x all 7 exercises) or 10 T-Raise (2.5 0r 5#) 10 Y-Raise (2.5 0r 5#) 10 Standing Snow Angels (2.5 0r 5#) and 20 Banded Side Steps (R/L)

22.8.2018 DAY 3

WOD
RX
4 Rounds: Every 5min. complete: Run 400m 25/15 Calorie Bike 3 Legless Rope Climbs (4,5 mt)
Lev 2/Masters
4 Rounds: Every 5min. complete: Run 400m 20/12 Calorie Bike 3 Rope Climbs (4,5 mt)
Lev 1
4 Rounds: Every 5min. complete: Run 300m 15/7 Calorie Bike 6 Pull-2-Stands
Target 1
Strength: 4 Rounds: Every 5min. complete: Run 400m 20/12 Calorie Bike 2 Rope Climbs (15′) *Wear a Vest*
Target 2
Monostructural: 4 Rounds: Every 9min. complete: Run 800m 30/21 Calorie Bike 5 Rope Climbs (15′)
Time Domain:
Elite – Sub 3:30 min rounds
Advanced – 3:30-4:00 min rounds
Class – 4:00-4:30 min rounds
HAM
For Time: 75 Hip Extensions 50 Thrusters (35/25 kg) 25 Burpee Over Bar
AUX
3 Rounds: 15 Dumbbell Bent Over Rows 15 Bulgarian Split Squats (Right) 15 Bulgarian Split Squats (Left) *Not for time*

21.8.2018 DAY 2

WOD
For Time: 50 Calorie Row 10 Deadlift 50 GHD Sit-Ups 10 Deadlift 50 WallBalls (9/6 kg) 10 Deadlift
barbell@ 143/102 kg
Masters
same reps @125/90 kg
Lev 2
same reps @102/70 kg
Lev 1
For Time: 30 Calorie Row 10 Deadlift 30 GHD Sit-Ups (Parallel) 10 Deadlift 30 WallBalls (6/4 kg) 10 Deadlift
berbell @61/43 kg
Target 1
Strength
medball @12/9 kg
Target 2
Metcon: For Time: 50 Calorie Row 20 Deadlift (102/70 kg) 50 GHD Sit-Ups 20 Deadlift (102/70 kg) 50 WallBalls (9/6 kg) 20 Deadlift (102/70 kg)
Time Domain:
Elite – Sub 10 min
Advanced – 12 min
Cap 15 min
HAM
10sets: 2 Snatch Pulls 1 Power Snatch 1 Squat Snatch *Build to your heaviest set*
AUX
5 Rounds: *Not for Time* 20 Alt. DB Strict Press 20 Banded Side Steps (right) 20 Banded Side Steps (left)