WoD

23 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 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

22 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 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

21 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
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

20 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 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

18 aprile

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

17 aprile

ORE 12:30

JITSY MEET
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


16 aprile

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

15 aprile

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

14 aprile

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

13 aprile

WARM UP

5 rds


10+10 alternating jumping jack
5 sit up
5 back extension
5 squat front wall
5″ hand stand hold position
3 muscle clean
(con kb 3+3 one arm swing)
(con db 3+3 db high pull)

STRENGHT

Power Clean tn’g (touch and go)

6×4 30″ rest between set
4×5 45″ rest between set

kettlebell/dumbbell

6x 1+1 (left+right) kettlebell complex
6 rounds da eseguire prima con un braccio e poi con l’altro
4 one arm swing
4 one arm clean
4 one arm sntach
4 back lunge snatch
(https://www.youtube.com/watch?v=yWWxc-HhztY)
(il braccio che lavora deve essere sempre lo stesso, le gambe si alternano)

WOD (BARBELL)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push ups
12 Front Squat
18 V-ups

WOD (NO EQUIPMENT)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push ups
12 jump squat
18 V-ups

WOD (DB/KB)

3 Rounds for 6′ AMRAP

90″ rest between rounds

6 Hand Stand Push Ups
12 goblet squat
18 V-ups

11 aprile 2020

WARM UP

6 rds

20 jumping jack
10 deadlift straight legs (tocco la punta dei piedi mntenendo le ginocchia tese)
10 good morning
5 sprawl
5 back extension
5 hollow rock
con bilanciere 5 muscle snatch
con db/kb 5 snatch high pull

STRENGHT

8×10 deadlift
8×10 deadlift one leg (5+5)

deadlift one leg solo se ho a disposizione kb/db e a corpo libero.

il recupero sarà così suddiviso:
1) 1′
2) 45″
3) 30″
4) 15″
5) 30″
6) 45″
7) 1′

WOD (BARBELL)

4 Rounds For Time

10 burpee
8 power snatch
8 burpee
6 squat snatch
6 burpee
4 ohs

WOD (NO EQUIPMENT)

4 Rounds For Time

12 burpee
10 balance sit up
8 table row
6 archer push up (3+3)
https://www.youtube.com/watch?v=Ycbbf7_k7Rc

WOD (DB/KB)

4 Rounds For Time

12 burpee
left arm
4 hang squat clean
4 one arm thruster
4 ohs
right arm
4 hang squat clean
4 one arm thruster
4 ohs

10 aprile 2020

STRENGHT – VO2 MAX

AMRAP 6 Minuti

Breath in and work only while holding the breath

8 Push UP
8 Jumping Jacks (4+ 4)
12 High Skip

WOD (BARBELL)

8 Round For Time

20 Double Under / 40 Single Under
6 Hang Squat Clean
8 Shoulder to Over Head
every 60″ 10 V-Sit Up

WOD (NO EQUIPMENT)

8 Round For Time

20 Double Under / 40 Single Under
12 Air Squat
8 Diamond Push-Up
every 60″ 10 V-Sit Up

WOD (DB/KB)

8 Round For Time

20 Double Under / 40 Single Under
12 KB/DB Squat Snatch
8 KB/DB Shoulder to Over Head
every 60″ 10 V-Sit Up