WoD

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