At Home WoD

14 aprile

STRENGHT

BARBELL
7×4+3
hang power snatch + hang squat snatch

KETTLEBELL
7×8/side
kb snatch in lunges
https://www.youtube.com/watch?v=yWWxc-HhztY

NO EQUIPMENT
from wide push up to diamond push up
5x5to10
inizia a fare piegamenti a braccia larghe, ad ogni round diminuisci la distanza tra le mani fino ad arrivare ad uan distanza tale da fare diamond push up. Esegui da un minimo di 5 reps ad un massimo di 10

WOD

FOR TIME

2 ROUNDS
10 hand stand push up
10 power snatch (table row if no equipment)
10 sumo deadlift high pull (20 sit up if no equipment)
3 ROUNDS
6 over head lunges (lunges if no equipment)
6 front squat (jump squat if no equipment)
6 thruster (burpee if no equipment)

13 aprile

STRENGHT

TABATA
8×20″work/10″rest

1 tabata balance sit up

rest 3′

2 tabata back extension

rest 3′

3 plank one arm

WOD

AMRAP 13′

5 clean&jerk (6 with kb/db)
10 burpee
15 thruster
40 mountain climb

12 aprile

SKILL

HAND STAND

hand stand hold position 3×10″
mantieni la posizione sposta leggermente il peso del corpo da un lato all’altro facendo attenzione a non staccare le mani dal pavimento)

shoulder tap 4×10
( in posizione di hand stand sposto completamente il peso del corpo su un lato e, alzando l’altra mano da terra, mi tocco velocemente la spalla corrispondente)

WOD

FOR TIME

50 – 40 – 30 – 20
sit up – tuck sit up – V sit up – russian twist (for side)
jump rope
american swing (if no equipment push up)
air squat

flow: 50 sit up, 50 jump rope, 50 american swing, 50 air squat, 40 tuck sit up, 40 jump rope, 40 american swing, 40 air squat, 30 V sit up…….

09 aprile

WOD

EMOM 35′

A 3 thruster + 5 bar facing burpee
B 6 front rack lunges + 10 DB/KB snatch alt. (5 power snatch)
C 12 burpee
D 75 jump rope
E rest

08 aprile

STRENGHT

BARBELL 6×5+3 hang squat snatch + over head squat
KB/DB 6×3+3/side hang squat snatch + over head squat
NO EQUIPMENT 6×2 wall walk

WOD

AMRAP 12′

10 clean&jerk (5 hand stand push up)
8 front squat (10 jump squat if no equipment)
8 sumo deadlift high pull (8 table row)

07 aprile

STRENGHT

BARBELL 8×6 muscle clean
DB/KB 8×6 squat clean
NO EQUIPMENT 8×5+5 pistol squat

WOD

FOR TIME

100 tuck sit up
then 3 ROUNDS
12 jump squat
8 hand stand push up
10 deadlift ( 20 good morning with load if no equipment)
cash out
100 tuck sit up

06 aprile

STRENGHT

8 ROUNDS
30″ work/15″ rest

BARBELL back squat
DB/KB goblt squat
NO EQUIPMENT mountain climb

WOD

AMRAP 11′

7 hang power snatch (diamond push up if no equipment)
10 over head squat ( jump squat if no equipment)
7 burpee
10 lunges

02 aprile

WOD

50 ROUNDS

2 push press (push up if no equipment)
4 reverse lunges
6 goblet/front squat (air squat)

01 aprile

STRENGHT

PUSH JERK

KB/DB 6×10+10
BARBELL 6×10

if no equipment
strict hand stand push up
6x 2 to 6

WOD

FOR TIME

200 – 150 – 100 – 50 – 25
jump rope
20 burpee

31 marzo

STRENGHT

2 x TABATA

A kb/db/bb power snatch
B kb/db/bb over head squat

if no equipment
A push up
B grasshopper

WOD

FOR TIME

2 – 4 – 6 – 8 – 10
thruster (jump squat x3 if no equipment)
20 air squat (tuck sit up if no equipment)
10 burpee

30 marzo

STRENGHT

2 x TABATA

A sumo deadlift high pull
B one leg V sit up

if no equipment
A one leg V sit up
B russian twist

WOD

3 x AMRAP 4′

A 7 power clean (push up if no equipment)
7 V sit up
7 hand stand push up

1′ rest

B 7 hang power clean (diamond push up if no equipment)
7 V sit up
7 hand stand push up

1′ rest

C 7 squat clean (jumping lunges if no equipment 7+7)
7 V sit up
7 hand stand push up

29 marzo

STRENGHT

DEADLIFT

BRBELL 6×10
KB/DB 6×12

BODYWEIGHT
pistol squat 4×10

WOD

FOR TIME

100 jump rope
80 thruster (jump squat if no equipment)
60 snatch (table row if no equipment)
40 goblet/front squat (air squat if no equipment)
30 push up
20 deadlift (lunges if no equipment)