LUNEDI – ED W|U 3 RNFT 10+10 Lateral Single Leg StepUp 20mt Death March 10 Heavy Swing Then 7’ Pose Running Drills TEST 7’ Run @ME CONDITIONING AMRAP 8’ 30 Double Unders 20 Alt Mountain Climbers 10 Down N Up 5 Snatch @50/40 – 40/30 C|O 1’+1’ Single Leg Mezieres Leggi tutto…
Mart. 16 wup plank Duckwalk Würstel skill Deadlift wod Ladder 1-10 Ring row Pushup Airsquat cout Game Mart. 16 wup Burpees Hollow Superman skill Pullup//bar swing wod Amrap Run Kb deadlift cout Game
LUNEDI – GYMTEST W|U 3 RNFT 10 PullApart 10 Reverse PullApart 10 Kneeling Hollow PullDown Rest 45” BTS TEST Find max UB pullup Then EVERY 2’ x 6 -50% (+1) @MAXUB every minute SPORT FOR TIME 30 Burpees touch 20 Db Snatch @20/15 5 / 3 Rope Climb (Leg less Leggi tutto…
LUNEDI – TW W|U 4 RNFT 7 Scapular PushUps From Elbow 14 7+7 Shrimp Squat 21 Alt and Slow Shoulder Touch From Quad Position SPORT TEAM OF 2 – I Go U GO AMRAP 15’ – 2’on / 1’off 14 RingDips 28 Alt Pistol 56 Double Unders C|O 2 x Leggi tutto…
LUNEDI – HD W|U 3RNFT 30” DB Plank 30” Alt Db Row 30” DB HHClean 30” P.Press (3” stop Dip) 10’ to find 4 RM Press Then Deload -10% 2 x 4 Then deload -10% 2 x 4 @31×1 Rest 90” BTS SPORT 12’ AMRAP 10 Mb SitUps 20 Alt. Leggi tutto…
LUN w|u ALT EMOM 9' (30" ON\30" OFF) Ring Row Down and Up air squat Teams of 3 AMRAP 25: 40 Chest to Bar\Pull-Ups 50 Barbell-Facing Burpees 60 Thrusters C|o 2x ME Hollow Position (rest 1') MAR w|u alt tabata hollow rock arch rock SKILL TTB then EMOM 7' 5 Leggi tutto…
LUNEDI W|U 3 ROUNDS 30 Alt Mountain Climbers 20 Alt Slow DeadBug 10 Slow TuckCrunch Rest 30” WORK ON : KIPPING PULLUPS / BUTTERFLY EMOM 10’ 20”ON | 40” OFF @ME (With Soft Ball) SPORT AMRAP 15’ | 2’ON – 1’OFF 10 Thruster @40/30 8 Lateral Burpees C|O 1’ Pike Leggi tutto…
Lunedi wup 3 x 400mt run 10 Airsquat 10 alt. Downward dog s.tap wod Every 90” x 10 sets 2 Dl + 4 Hhpclean @60/40 Amrap wallball cout 1’+1’Hip flexor stretching 1’+1’ QL stretching martedi wup 20’ Skill hand stand walk // hand stand wod 10 round 15” pullup 30” Leggi tutto…
LUNEDI w|u 2x 7 Plate gtoh 7 Squat jump 7 Plate situp\situp sport (Open 12.3) AMRAP 18' 15 Box jump 12 Push press @52/35 9 Ttb c|o 6 6 6 6 Strict Pullup Rest 1’ MARTEDI w|u AMRAP 6' 8 calf raises (1-2 sec on top) 8 Banded rotation 4 Leggi tutto…
Lunedì Wa 3rnft 10 Air squat 10 Squat jump 10 Circonduzioni Delle spalle con PVC Skill 10' 3 position Squat snatch Sport 1 3rft 30 Box Jump 25 Pullup 20 Pushup Sport 2 30 light swing 30 light ktb snatch 30 overhead KB squat Co B+a Martedì Wa 3 rnft Leggi tutto…