WoD

7 maggio

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)
5 up&down

STRENGHT

PUSH PRESS (kb/db 1 arm)
4×1′ max rep

2′ rest between rounds

no equipment

90″ rest between rounds

follow the sequence of abs burning with active recovery

WOD (BARBELL)

8 ROUNDS

9 archer push up
9 sumo deadlift high pull
9 diamond push up
9 power clean

WOD (NO EQUIPMENT)

8 ROUNDS

15 pike push up
https://www.youtube.com/watch?v=sposDXWEB0A
20 sit up
30 air squat

WOD (DB/KB)

8 ROUNDS

9 archer push up
9 sumo deadlift high pull
9 diamond push up
9+9 hang power clean

6 maggio

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

Power Clean touch and go (tn’go)
6×6

rest as you need

kettlebell/dumbbell
6×6

power clean (start from ground)

no equipment
3×10+10+10

  • lying lat pulldown
    https://www.youtube.com/watch?v=NHQjpbsvmuw
  • reverse snow angel
    https://www.youtube.com/watch?v=8tQUrvafTdg
  • back extension

WOD (BARBELL)

6 ROUNDS

9 power snatch
6 hand stand push up
9 over head squat
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up

WOD (NO EQUIPMENT)

6 ROUNDS

6+6 pistol squat (beginner 12 air squat)
30 sit up

WOD (DB/KB)

6 ROUNDS

8+8 hang snatch
6 hand stand push up
12 wide push up (gomiti larghi)
https://www.youtube.com/watch?v=B78GwfC-87Y
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up

5 maggio

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 front squat (goblet)
3 thruster

STRENGHT

TABATA
(8 x 20″on/10″off)

1) Plank push up hold position
2) squat hold position

kettlebell/dumbbell/barbell
6 x 8

front squat hold position 5″

WOD (BB/KB/DB)

EMOM 18′

1′) 1′ du/su/jumping jack
2′) 12 wall ball/thruster/thruster one arm
3′) 10 burpee over the bb/kb/db

WOD (NO EQUIPMENT)

EMOM 18′

1′) 1′ du/su/jumping jack
2′) 12 jump squat
3′) 10 burpee

04 maggio

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

STRENGHT

Hang Power Snatch
8×4

2′ rest between

Hand Stand Push Up
8×4

RX STRICT HAND STAND PUSH UP

WOD (BARBELL)

AMRAP 15′

21 deadlift
21 sit up
15 shoulder to over head
15 V sit up
9 hang power clean
9 balance sit up

WOD (NO EQUIPMENT)

AMRAP 12′

21 air squat
21 sit up
15 table row
15 sit up
9 push up jerk
https://www.youtube.com/watch?v=-n1kpBRIh04
9 sit up

WOD (DB/KB)

AMRAP 15′

21 american swing / dumbbells snactch
21 sit up
15 shoulder to over head one arm
15 v sit up
9 hang squat clean one arm
9 sit up

02 maggio

Link for live class

12:30

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

AS MANY ROUNDS AS POSSIBLE

1′ plank
hold position for 1 minute, at the of this perform 5 BALANCE SIT UP and start again with another minute of plank.

THERE IS NOT CAP TIME

SCORE IS: NUMBER OF ROUNDS PERFORMED

balance sit up:
– addome contratto
– braccia tese lateralmente alle orecchie
– gambe e braccia si sollevano di poco contemporaneamente
– ritorno in posizione

01 maggio

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10 jumping jack
10 mountain climb
8 sit up
8 back extension
5 push up
3+3 t push up
https://www.youtube.com/watch?v=vKaLCCNxMho

WOD

TABATA
16 x 20″on / 10″off

alternate follow movements

  • Mountain Climb
  • double under/single under/jumping jack

TABATA
16 x 20″on / 10″off

alternate follow movements

  • Grasshoppers https://www.youtube.com/watch?v=2SgG_6xYgXE
  • Bicycle Crunch https://www.youtube.com/watch?v=9FGilxCbdz8

TABATA
16 x 20″on / 10″off

alternate follow movements

  • Plank To Push Up https://www.youtube.com/watch?v=2kEnT-CdXyE
  • Side Twist https://www.youtube.com/watch?v=6tuUULxDNGI

STRETCHING ROUTINE

30 aprile

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 slave to hip extension
3 clean high pull
3+3 push press
3 push up

STRENGHT

TABATA
(8 x 30″on / 15″off)

hip raises
https://www.youtube.com/watch?v=I8wsVqC0bPQ

WOD (BARBELL)

80 ROUNDS

2 Squat Clean
2 Shoulder To Over Head
4 Burpee

WOD (NO EQUIPMENT)

90 ROUNDS

2 Diamond Push Up
3 Air Squat
4 Burpee

WOD (DB/KB)

90 ROUNDS

2+2 Ground To Over Head
3 Air Squat
4 Burpee

29 aprile

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
5 jump roll up
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 sit up
5 back extension

STRENGHT

EMOM 14′

ODD: 8 wall ball (6+6 if kb/db – 8 thruster if BB)
EVEN: 10 box jump over

no equipment

ODD: 7 Hand Stand Push Up
EVEN: 10 jump on a chair

WOD (BARBELL)

3 ROUNDS

50 Double Under (100 su-80 jumping jack)
30 V-Ups
10 Hang Power Snatch

WOD (NO EQUIPMENT)

3 ROUNDS

50 Double Under (100 su-80 jumping jack)
30 V-Ups
10 Pull Up
https://www.instagram.com/tv/B_PTmSJlIDT/?utm_source=ig_web_copy_link

WOD (DB/KB)

3 ROUNDS

50 Double Under (100 su-80 jumoing jack)
30 V-Ups
8+8 Hang Power Snatch

28 aprile

2 MAGGIO LIVE CLASS AT 12:30

WARM UP

5 rds

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

STRENGHT

BARBELL

100 muscle snatch
(max load 30 kg)

KETTLEBELL

100 kb snatch (50+50)

DUMBBELL

100 dumbbell hang power clean (50+50)

NO EQUIPMENT

200 floating kick (100+100)
https://www.youtube.com/watch?v=ANVdMDaYRts

WOD (BARBELL)

AMRAP 15′

12 Hang Power Clean
9 Push Press
12 Front Squat
9 Push Jerk

WOD (NO EQUIPMENT)

AMRAP 15′

12 Back Extension
6+6 Pistol Squat
12 Balance Sit Up
6+6 Jumping Lunges Reverse

WOD (DB/KB)

6 RDS LEFT ARM + 6 RDS RIGHT ARM

8 Hang Power Clean
6 Push Press
8 Weighted Squat
6 Push Jerk

27 aprile

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

25 aprile

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

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)