2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (bb/kb/db)
3 muscle clean (bb/kb/db)
3 snatch high pull (only db)
3 muscle snatch (only db)
5 table row

STRENGHT

BARBELL

max rep Muscle Clean in 5′
rest 1′
max rep Front Squat 3′

KETTLEBELL

max rep American Swing in 5′
rest 1′
max rep Squat Clean in 3′

DUMBBELL

max rep Dumbbell Hang Power Snatch in 5′
rest 1′
max rep Dumbbell Over Head Lungee in 3′

NO EQUIPMENT

max time plank in 6′
rest 1′
max rep lungee

WOD

nasty girl
“BARBARA”

5 RDS
3′ rest between each round

20 pull up (table row)
30 push up
40 sit up
50 air squat

ATTENZIONE
ORE 12.30 LIVE CLASS

WOD

AFAP (as fast as possible)

10 burpee
100 su / 80 jumping jack
50 air squat
50 push up
100 russian twist

10 burpee
100 su / 80 jumping jack
40 air squat
40 push up
80 russian twist

10 burpee
100 su / 80 jumping jack
30 air squat
30 push up
60 russian twist

10 burpee
100 su / 80 jumping jack
20 air squat
20 push up
40 russian twist

10 burpee
100 su / 80 jumping jack
10 air squat
10 push up
20 russian twist

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)

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 clean high pull (only kb/db)
5 slave to hip extension
2 table row
5 sit up

STRENGHT

Hang power clean
8 x 6

use only hook grip
(https://www.youtube.com/watch?v=mbYLp3KhBCY&t=235s)
and perform only unbroken with rebounce

90″ rest between rounds

no equipment

TABATA

– briged leg raise (30″on/10″ off)
https://www.youtube.com/watch?v=rLkgM3Xo6Xs
– fast sit up

WOD (BB/DB/KB)

10 Rounds For Time

9 hang squat clean
7 shoulder to over head
16 balance sit up

WOD (NO EQUIPMENT)

FOR TIME

30 air squat
50 du / 100 su
20 table row

30 air squat
50 du / 100 su
30 table row

30 air squat
50 du / 100 su
40 table row

30 air squat
50 du/ 100 su
50 table row

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 push press (only kb/db)
3 sit up
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
6″ hand stand position

STRENGHT

Power Snatch
6 Rounds

10 x 5 power snatch
use hook grip
https://www.youtube.com/watch?v=mbYLp3KhBCY

45″ rest between rounds

no equipment

see at https://www.youtube.com/watch?v=mbYLp3KhBCY and practice with a stick

TABATA

– V up one legs
– floating kicks
https://www.youtube.com/watch?v=F2UAWc_ubjg

2′ rest between tabata

WOD (BB/DB/KB)

5 Rounds
AMRAP 4′

8 Thruster (5+5 with db/kb)
10 burpee over the bb/kb/db

1′ rest between rounds

WOD (NO EQUIPMENT)

5 Rounds
AMRAP 4′

6 Hand stand push up
9 chair dip
24 grasshopper (12+12)
https://www.youtube.com/watch?v=2SgG_6xYgXE

1′ rest between rounds

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
8 good morning

STRENGHT

Deadlift
+
20 elbow to knee

6 rounds

max reps in 30″
+
https://www.youtube.com/watch?v=IZ8_X5vK8Ug

rest 2′ between rounds

no equipment

6 rounds

20 good morning (use a backpacj and load it)
+
20 elbow to knee (https://www.youtube.com/watch?v=IZ8_X5vK8Ug)

WOD (BB/DB/KB)

8 Rounds For Time

8 power clean
20 russian twist (10+10)
8 squat clean
20 russian twist (10+10)

WOD (NO EQUIPMENT)

8 Rounds For Time

12 lungee (6+6)
10 burpees
24 russian twist (12+12)
20 sit up

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 clean high pull (only kb/db)
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down

STRENGHT

Squat Clean (BB/DB/KB)

10 x 5 reps tn’g
con kb/db 3+3 for arm

Plank + Side Crunch
7 rounds

45″ plank + 5 reps of side raises (each side)
https://www.youtube.com/watch?v=CMJA332bfs0

90″ rest between rounds

WOD (BB/DB/KB)

EMOM 20′

WOD (NO EQUIPMENT)

EMOM 20′

1. 16 push up + 10 sit up
2. 16 jump squat + 10 sit up
3. 16 hollow rock + 10 sit up
4. 40 du / 80 su / 80 jumping jack

WARM UP

5 rds

10+10 alternating jumping jack
10 good morning
8 air squat
5 back extension
5 sit up
3 snatch high pull (kb/db/bb)
5″ hand stand hold position

STRENGHT (KB/DB/BB)

6×4 Squat Snatch

2″ pause in bottom position

no equipment

6×4 table row
2″ pause in eccentric phase

WOD (KB/DB/BB)

3 rds
AMRAP 4′

60″ rest between rounds

1° round
15 sit up
12 hang power clean
9 thruster

2° round
12 hollow rocks
9 hang power clean
6 thruster

3° round
9 balance sit up
6 hang power clean
3 thruster

WOD (no equipment)

3 rds
AMRAP 4′

1° round
15 sit up
12 push up
9 Hand Stand Push Up

2° round
12 hollow rocks
9 walking geko push up (https://www.youtube.com/watch?v=NfPys6ABsFA)
6 Hand Stand Push Up

3° round
9 balance sit up
6 clap push up
3 Hand Stand Push Up

ORE 12:30

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su app o pc

https://www.meet.jit.si/community

LADDER

from 20 to 2
rest 3′
from 10 to 1

burpees
v ups
air squat

WARM UP

5 rds

10+10 alternating jumping jack
10 good morning
8 air squat
5 back extension
5 sit up
3 clean high pull (kb/db/bb)
4+4 lunges

STRENGHT (KB/DB/BB/MB)

Squat Clean

Reach 30 squat clean.
For every squat clean 2″ pause at bottom position.
kb https://www.youtube.com/watch?v=qE3e72AGgI4
db https://www.youtube.com/watch?v=gq7InlbrZwA
mb https://www.youtube.com/watch?v=-nk0GqeSTJs

WOD (BB)

100 hang power snatch

for every break permorm 10 jumping lunges

WOD (KB/DB)

120 hang power snatch
https://www.youtube.com/watch?v=ZQccQg4kDf8

only one switch is allowed

for every break permorm 10 jumping lunges
after break I must continue with the same arm, if not must be counted as switch

WOD (no equipment)

100 table row

for every break perform 10 jumping lunges

WARM UP

5 rds

10+10 alternating jumping jack
10 good morning
8 deadlift
6 jump roll-up
6 air squat
3 push up
3 press (cassa d’acqua)

STRENGHT

(kb/db/bb) Deadlift
6×12

60″ rest between rounds

in caso di kb/db
https://www.youtube.com/watch?v=hinonqqzatk

Good Morning
6X20

usare una cassa d’acqua o uno zaino con libri mantenuto al petto

WOD
(kb/db/bb)

100 push up
100 stoh
100 box jump

partition as needed
e.g. 10 rds for 10 reps for movement
or 20 rds for 5 reps for movement

CAP TIME 13′

If tou don’t finish in time pay a penalty. For every 3 remaining reps perform 1 wall climb

WARM UP

5 rds

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

STRENGHT

Snatch complex
6 Rounds

90″ rest between rounds

1 power snatch
2 hang squat snatch
2 squat snatch
1 hang power snatch

kettlebell/dumbbell
6 rounds

90″ rest between rounds

5 kb/db push up
(una mano sul pavimento e l’altra sul kb/db)
5 kb/db bent over row
https://www.youtube.com/watch?v=4b_wOOGpgT0
5 kb/db clean
5 kb/db Shoulder To Over Head

eseguire il complex prima con un braccio e poi con l’altro affinchè il round sia completo

WOD (BARBELL)

21 – 15 – 9 – 15 – 21

Over Head Squat
burpee over the bar lateral

WOD (NO EQUIPMENT)

21 – 15 – 9 – 15 – 21

Over Head Squat
(con cassa d’acqua o bastone per la scopa ma con impugnatura stretta)
burpee over case of water

WOD (DB/KB)

21 – 15 – 9 – 15 – 21

one arm Over Head Squat
burpee over kb/db