per HOME WOD scorrere alla fine della pagina

STRENGHT

PUSH PRESS
from ground

5 x 4

90″ rest between

UP TO 60%

WOD

AMRAP 11′

6 hang power snatch
12 air squat

every round +4 reps of air squat

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
5″ hand stand position

STRENGHT

HAND STAND PUSH UP
10×3

45″ rest between rounds

WOD

AMRAP 11′

10 back extension
10 hollow rock
10 air squat

every round +4 reps of air squat

per HOME WOD scorrere alla fine della pagina

STRENGHT

CLEAN COMPLEX

2 power clean tn’g
2 front squat

2′ rest between

UP TO 50%

WOD

8 ROUNDS

8 box jump
10 american swing
12 tuck sit up

https://www.youtube.com/watch?v=NBwz02SXl6Q

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 jump roll up
3+3 plank push up
https://www.youtube.com/watch?v=2kEnT-CdXyE

STRENGHT

PLANK
16 x 30″ on / 10 ” off

WOD

8 ROUNDS

10 jump squat
12 good morning with back pack
12 tuck sit up

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
10 high skip

STRENGHT

PUSH UP UNBROKEN
6 ROUNDS

find your max reps of push up unbroken for very rounds

2′ rest between

WOD

10 ROUNDS

400 mt run/100 mountain climb
15 air squat
15 sit up

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
5″ hand stand position

STRENGHT

BULGARIAN SQUAT
6×10+10

90″ rest between

WOD

FOR TIME

60 du/100 su/ 80 jumping jack
60 V sit up
30 air squat
60 du/100 su/ jumping jack
50 V sit up
30 air squat
60 du/100 su/ 80 jumping jack
40 V sit up
30 air squat

RIAPERTURA BOX 25 MAGGIO

WARM UP

3 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
5″ hand stand position

STRENGHT

HAND STAND PUSH UP

kipping hspu 6×6
strict hspu 5×3

90″ rest between

KB/DB STRICT PRESS

6 x 8+8

WOD

FOR TIME

5 ROUNDS

10+10 russian twist
10+10 reverse lunges
10 push up

rest 2′

4 ROUNDS

15+15 russian twist
15+15 reverse lunges
15 push up

rest 2′

3 ROUNDS

20+20 russian twist
20+20 reverse lunges
20 push up

rest 2′

2 ROUNDS

25+25 russian twist
25+25 reverse lunges
25 push up

RIAPERTURA BOX 25 MAGGIO

WARM UP

4 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension

STRENGHT

8 ROUNDS
10 reps

Towel biceps curl
https://www.youtube.com/watch?v=p8z4fhUWhP4

90″ rest between

8 x 6+6

one arm kettlebell row
https://www.youtube.com/watch?v=J3zfFc1UfHo

90″ rest between

WOD

FOR TIME

200 air squat
150 push up

every time you break 30″ plank

RIAPERTURA BOX 25 MAGGIO

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension

STRENGHT

8 ROUNDS
6+6

Kettlebell one arm over head squat with 2″ pause at bottom position

90″ rest between

IF YOU HAVE NOT EQUIPMENT

8 x 16

seated legs raise over the bottle/kb/db
https://www.youtube.com/watch?v=n_kbx8AQlJA

90″ rest between

WOD

EMOM 21′

21 american swing (or good morning with backpack front of)
21 air squat
11 v sit up
11 burpees

RIAPERTURA BOX 25 MAGGIO

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension

STRENGHT

30” sit up
10” rest

If you complete 35 reps at least in 30”, you can rest and start again with another round. Work finish when you’re not able to complete 35 sit up

WOD

EMOM 30’

5 push up
12 jumping reverse lunges

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension

STRENGHT

Hand Stand Push Up

6 set from 6 to 12 reps

90″ rest between rounds

Strict Hand Stand Push Up

6 set from 5 to 8 reps

90″ rest between rounds

WOD

50 – 30 – 10 – 30 – 50

sit up
air squat

WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension

STRENGHT

TABATA alternating

hollow position
arch position

90″ rest

TABATA alternating

one leg v sit up sx
one leg v sit up dx

Snatch complex
6 Rounds

WOD

10 SET
amrap 90″

20 jumping lunges
in remaining tim max rep push up

1′ rest between amrap

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 tn’g
6×6

90″ rest between rounds

kettlebell/dumbbell
12x 4+4
one arm over head lunges

90″ rest between rounds

NO EQUIPMENT
TABATA wall plank

WOD

FOR TIME

500 DU/500 JUMPING JACK/ 1000 SU
every 4′ 12 burpees

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 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down

STRENGHT

Hang Power Snatch
10×4

2′ rest between rounds

kettlebell/dumbbell
deadlfit 7×20

2′ rest between rounds

NO EQUIPMENT

4×8 push up TEMPO 30×3

3″ per scendere petto a terra, nessun riposo una volta toccato il pavimento, 3″ per risalire

2′ rest between

WOD (BARBELL)

50 ROUNDS

2 squat clean
2 burpees
3 v sit up

WOD (NO EQUIPMENT/DB/KB)

50 ROUNDS

1+1 pistol squat
2 burpees
3 v sit up