25 giugno
WOD
“EMILY”
6 ROUNDS
30 du – 60 su
15 pull up
30 air squat
100 meter sprint
2′ rest
“EMILY”
24 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
STRENGHT
HAND STAND PUSH UP
1′ max rep
1′ rest
EMOM 5′
60% of max rep
WOD
6 x 2′ AMRAP
A
10 jump squat
10 push up
in remaining time max rep of jump rope
rest 1′
B
100 meter run
in remaining time max rep of sit up
24 giugno
SKILL/STRENGHT
PULL UP
1′ max rep
1’rest
EMOM 5′
60% or RM
WOD
6 x 2′ AMRAP
A
10 thruster
in remaining tima max rep of toes to bar
1′ rest
B
100 meter run
in remaining time max rep of squat clean
23 giugno
HOME WOD
SIT UP PROGRESSION
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
STRENGHT
SIT UP PROGRESSION
3 rds
1′ sit up
30″ grasshooper
1′ back extension
30″ grasshooper
1′ rest
WOD
8 ROUNDS
5 hand stand push up
10 pistol squat
200 meter run
23 giugno
STRENGHT
8 ROUNDS
1 power snatch
1 hang squat snatch
WOD
6 ROUNDS
6 shoulder to over head
12 V- sit up
12 DB snatch (6+6)
12 sumo deadlift high pull
22 giugno
HOME WOD
FOR TIME
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
WOD
FOR TIME
50-40-30-20-10
burpees
V-sit up
22 giugno
SKILL/STRENGHT
HAND STAND PUSH UP
1′ max rep
1′ rest
EMOM 5′
60% of RM
WOD
AMRAP 15′
10 one arm squat jerk
20 american swing
every 3′
5 burpees
15 air squat
20 giugno
HOME WOD
TABATA
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
3″ hs position
STRENGHT
TABATA
20″ ON / 10″ OFF
alternated
a) hollow position
b) arch position
WOD
4 ROUNDS
7 hand stand push up
20 table row
30 burpees
40 air squat
20 giugno
STRENGHT
DEFICIT DEADLIFT
4×4
TEAM WOD
4 ROUNDS
20 pull up
30 air squat
20 hang power clean
30 burpees
18 giugno
HOME WOD
WARM UP
10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl
SKILL
10′ PRACTICE HAND STAND WALK
try this skill of hand stand walk on the spot
https://www.vimeo.com/394371774/111abafa78
WOD
10 ROUNDS
10 one arm thruster (5+5 use kb, db, bottle of water)
10 over head lunges (5+5)
5 burpees over the obstacle (kb, db, bottle of water)
19 giugno
HOME WOD
20″ WORK / 10″ REST
WARM UP
10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
STRENGHT
20″ WORK / 10″ REST
3 rounds
a) sit up
b) sit up pass on obstacle
c) over head sit up (right arm)
d) floating kick
e) over head sit up (left arm)
WOD
2 ROUNDS
AMRAP 5′
work only in apnea
10 push up
10 walking lunges
5 air squat
rest 2′
400 mt run
(nasal breathe only)
19 giugno
STRENGHT
AMRAP 10′
work only when breathe is in
12 push up
10 lunges
5 kb deadlift
WOD
3 ROUNDS
3 bar muscle up / 6 chest to bar / 9 pull up
12 power clean & jerk
20 sit up