24 Aprile

SABATO 25 APRILE, ORE 11.30 LIVE CLASS

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3+3 lungee
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
5 up&down

STRENGHT

Deadlift +

6 rounds

max reps in 30″
+
6+6 plank kickback (use a bottle of water if you have not equipment)

rest 2′ between rounds


no equipment

6 rounds

from 6 to 8 elbow extension
https://www.youtube.com/watch?v=VYgVTinbx_A
6+6 plank kickback (use a bottle of water)
https://www.youtube.com/watch?v=e5ZmPiQUWuw

WOD (BB/DB/KB)

AMRAP 11′

6 power snatch
12 over head lungee (6+6)
6 hand stand push up
9 sumo deadlift high pull

WOD (NO EQUIPMENT)

AMRAP 7′
1,2,3,4,5,6,…..

reverse lungee (each side)
push up
v ups

REST 3′

AMRAP 7′
1,2,3,4,5,6,…..

goblet squat (if you have a backpack, load it and wear it)
deck squat (https://www.youtube.com/watch?v=W4YVu0LkmXU)
weighted sit up (with backpack in front position)