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)