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…
Lunedi Wup 3x 5 Muscle snatch straight legs 5 back squat 5 s. press btn 5 front squat 5 thruster 5 muscle clean straight legs R 30” Wod team of 2. I go u go For time 120 wallball* 30 bmu//belly 2 bar//swing + pull down 60 hspu//box hspu//pushup il Leggi tutto…
LUN W|u 21-15-9 banded rotation banded goodmorming plate g2o Sport (Altered Open 18-03) 2 Round For Time 60 DU 30 OHS @50/35 60 DU 20 DB SNATCH @22,5/15 60 DU 10 BMU Captime 15′ C|o 5′ easy run MAR HD W|u 3x 6 pushup 6 scapular pullup 6+6 Filly Press Leggi tutto…
PROGRAMMAZIONE LUNEDI W|U 15 – 12 – 9 HollowRock Alt Db DeadLift and H.Pull @LL Dnu 2’ (Stop Plank) SPORT AMRAP 16’ 18 Alt. Db Snatch 15 Lateral Burpees 12 TTB C|O 1’ Pike Position 1’ HandLess Prayer Pose 30” + 30” HandCross BTb 1’ Pigeon MARTEDI W|U 3RNFT 10 Leggi tutto…
LUN wup 5x 5 Airsquat @51×1 10 Upright row 45” plank 10 Pushup wod Amrap 8’ 8 F.squat 6 P.clean 4 Ring dip cout 10’ skill DU MAR TEAM of 2 wup 3x 5 Kang squat 10 Lounges 15 Glute bridge 20” Superman wod Collezionare 100 a.swing di coppia Ogni Leggi tutto…
LUN wup 40 j.jack 40 Airsquat 20 j.hack 20 pushup 10 j.jack 10 pullup —Skill B.mu wod Amrap 12’ 5 dl 5 bmu cout Scarico schiena / spalle MART HD wup 3x 10 + 10 1arm kb clean + p.press wod f.squat 5 5 5 5 5 cout 3x 20 Leggi tutto…
PROGRAMMAZIONE ADVANCED W|U 3 RNFT 8 reverse band pull apart 8 regular band pull apart 10 pollof press each side A)low hang deep Power Clean EMOM 10' – 4 reps B) 1 and a Quarter Front Squat 4 4 4 4 rest 2' STANDARD W|U AMRAP 5’ 20 Jumping Jack 10 Down Leggi tutto…
LUNEDI W|U 2 RNFT 7 CubanPress 7 Kang squat 7 + 7 DeadBug SKILLWORK: 20’ Squat Snatch SPORT ANNIE For Time 50-40-30-20-10 DU SitUps C|O 1’ + 1’ Single Leg Mezieres 1’ Double Leg Mezieres 1’ ArmLess PrayerPose MARTEDI – ED W|u 4 RNFT 10 air squat 10 backward lunges Leggi tutto…