LUNEDÌ WUP Amrap 5’ 20 Alt. Step Lunges 15 Jumping Jacks 10 Burpees WOD RUN 4 Sets: 5’ on – 3’ off COUT DURANTE CORE CONDITIONING 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck-ups 10” Hollow hold -Rest 1’ b/t rounds MARTEDÌ WUP 3 Rounds 10 Alt. cossack squat Leggi tutto…
LUN HD wup 3x 5+5 foot raises in frog position 10 rev. snow angels 10 back rack KB squat wod Front squat 5×5 @3321 R1’30” Then 3×5 @same weight cout TEST max UB strict pullup (Troviamo eventualmente l’assetto per lavorare almeno tra le 5 e le 10 rep se assistiti Leggi tutto…
LUNEDÌ WUP 20” on – 10” off 4x Dead Hang 3x Scapular Pullups 2x Ring row WOD EMOM 10’ 5-10 Strict Pullups COUT 3 Rounds for Time 20 WB @9/6 20 KBS @32/25 200 m run MARTEDÌ WUP 3 Rounds of 10 Plate Good Morning 5+5 Single Leg KB DL Leggi tutto…
LUN wup Emom 8’ Odd: straight arms Banded pull down in Hollow Body Position Even: deep bar swing Skill Practice on BMU Transition: low bar and feet on plate wod 7-5-3 BMU 10+10 KB snatch @24/16 cout B&A MART team wup 3 Rounds: 10” on – 20” off -Plate jump Leggi tutto…
LUNEDÌ WUP SNATCH PRIMER 5 Set (2@PVC+3@ebb) of: 2 Snatch DL 2 High Hang Muscle Snatch 2 Hang Power Snatch (2” catch position) 2 Squat Snatch (2” at the knee and catch position) WOD 15’ to find 3 Heavy Squat Snatch (Drop&Go) COUT Belly to bar 5-5-5-5-5 Rest 60” b/t Leggi tutto…
LUNEDÌ WUP EMOM 9’ (40” on – 20” off) Banded PVC pull down (feet on MB) Box Dips Bar swings SKILL Bar Muscle Ups WOD 10 Rounds of: 2 BMU 4 Pistols 8 KB swing @32/24 COUT B&A MARTEDÌ WUP 3 Rounds of: 10 Alternate Bird Dog (2” pause) 10 Leggi tutto…
LUN HD WUP 5rft 5 good morning 2” bottom 10mt quadruped walk 1” pause each step WOD DEADLIFT 5×5 3” attivazione in bottom 3” pause ginocchio COUT 5rft 10 2kb floor press from flute bridge 10 chin up MART gym WUP SKILL ring dip WOD 5 rft 10 rind dip Leggi tutto…
MART wup 3 Rounds: 8+8 one leg single DL @ebb 8+8 Cossack squat 45” Wall Sit wod Back Squat 6 x 7 – tempo 2.2.1.1 Then 3 x 3 @same weight cout 100 American Swing @24/16 Every minute perform 5 burpees MERC wup 4 Rounds: 5 plate jumps (1 rep Leggi tutto…
LUN wup Hollow Body Hold 8 set 20” on – 20” off Skill Ring Muscle Ups cout 3 Rounds of: 40 Double Unders 20 Deadlift @80/50 2 RMU MART wup 3 Rounds of: 20 Plank toe touch 10 Down&Up 10 Plate GTOH wod 200m run 10 Kb Snatch 15 burpees Leggi tutto…
LUN HD WUP 3 set 8+8 single leg deadlift 12 goblet squat 8+8 alt. elbow plank alt. leg lift 2” top WOD 6 x 5 back squat @tempo 3321 then 3×3 same weight no tempo rest 90” COUT ladder 10-1 one arm floor press flute bridge (db/kb) one arm bent Leggi tutto…