WARM UP

5 rds

10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull
3 front/goblet squat
3+3 push press
5 up&down

STRENGHT

Clean High Pull
6 x max rep

2′ rest between rounds

kettlebell/dumbbell
Clean High Pull
6+6 x max rep

2′ rest between rounds

NO EQUIPMENT
emom 14′

perform in every minute
1 burpee
2 sit up

every 2 rounds add 1 rep at burpee and 2 reps at sit up

WOD

“MORRISON”
50-40-30-20-10

Wall Ball
Box Jump
American Swing

WOD (NO EQUIPMENT)

“MORRISON”
50-40-30-20-10

Push Up
Jump Squat
V Sit Up

WOD (DB/KB)

“MORRISON”
50-40-30-20-10

Thruster
Jump Squat
American Swing / DB Snatch

In caso di snatch col dumbbell il numero di rep (es.50) è riferito al totale tra braccio destro e braccio sinistro

WOD (BURBELL)

“MORRISON”
50-40-30-20-10

Thruster
Front Squat
Shoulder To Over Head

diretta non garantita

WOD

Accumulate 200 goblet squat
every break 10 burpee

NO EQUIPMENT

accumulate 300 air squat
every break 10 burpee

LIVE CLASS 9 MAGGIO ORE 12:30

WARM UP

5 rds

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

WOD (BARBELL)

AMRAP 35′

80 du – 150 su – 100 jumping jack
15 box jump
15 wall ball/thruster
80 du – 150 su – 100 jumping jack
10 box jump over
10 cluster
80 du – 150 su – 100 jumping jack
20 burpee
20 v sit up

WOD (NO EQUIPMENT)

AMRAP 35′

80 du – 150 su – 100 jumping jack
15 box jump
10 hollow rock
80 du – 150 su – 100 jumping jack
10 box jump over
15 v sit up
80 du – 150 su – 100 jumping jack
20 burpee
20 v sit up

WOD (DB/KB)

AMRAP 35′

80 du – 150 su – 100 jumping jack
15 box jump
7+7 thruster one arm
80 du – 150 su – 100 jumping jack
10 box jump over
7+7 cluster one arm
80 du – 150 su – 100 jumping jack
20 burpee
10+10 snatch

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

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

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

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

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

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

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

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

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