WEEK 01/06.04
LUN ED WUP 800 run WOD 0-28’ 1’ – 200 run 2’ – 15/12 swing 3’ – 15/12 boxjump 4’ – rest COUT 12 x 10” ON 10” OFF Hollowbody position MART WL WUP 4 round 10 mt bear crawl 10 mt quadruped crawl 10 mt crab walk active rest Leggi tutto…
WEEK 25/30.03
LunedìED WUP 1200mt run WOD 3 superset 2’30” 200mt run + max rep SDHP rest 2’ 2’30” 400 mt run + max rep swing @32/24 rest 2’ COUT couch stretching 1’+1’ pigeon 1’+1’ hamstring stretch 1’+1’ Martedì WUP [A/B] A+B – [B/A] B+A [narrow grip dead hang 30” / kang Leggi tutto…
WEEK 18/23.03
LUN HD WUP 2x 10 Lounges RNT 10 + 10 Scorpion Kick WOD 20’ to find 2RM Back Squat then 3×5 @50% COUT 3×10 seated box jump @higher MART WUP 5rft 30” inchworn to rev snowangel 5 Ring Row 30” Skip WOD 3x Amrap 4’ 9 Pullup 15 Jerk @50/35 Leggi tutto…
11/16.03
LUN wup 3 Sets of: 5 Hollow Banded pull down 5 Box Dips Skill Bar Muscle Ups wod 3 Rounds of: 10 Power Snatch 30 DU 20 Sit-Up 30 DU cout Banded Gainer overhead 1’+1’ MART wup 3 Sets of: 10 Air squat 10 Good morning @ebb 10 Downward & Leggi tutto…
WEEK 04-09.03
LUN wup 4round 12 Jumping lounges 8 Banded press @2112 work on split jerk @ebb wod 10 set every 90” 3 heavy split jerk cout Death by Boxjump + swing 1+1 15’ MART wup 3set 20”on 10” off GTOH D+U Hang bar wod 200mt OH carry plate @20/15 Then 35 Leggi tutto…
WEEK 25.02-02.03
LUNEDÌ 19.1 MARTEDÌ WUP 3 Sets 20”on : 10”off Scapular Pullups Ring Rows Hollow Body _Work on: Kipping Pullups (max 30’) WOUT FOR TIME: Cash-in: 1200 m Run + 3 Rounds of: 20 Pullups 10 Push Jerk COUT Armless prayer 1’ Banded Lat Stretch 1’+1’ MERCOLEDÌ WUP 3 Sets of: Leggi tutto…
Week 18/21.02
lunedi wup/skill handstand walk cout HELEN 400 mt run 21 swing 12 pullup martedi wup 4 round 20” shoulder tap from Plank 10” Airsquat 10” reverse table work on squat clean EMOM 5’ 3 SCL wod BEA DL 20-2 PUSHUP HR 10-1 S.CLEAN 10-1 T.c. 17’ cout B+a mercoledi wup Leggi tutto…
11/16.02
LUNEDI’ WUP 10 Ring Row 15” Hollow body Hold 10 Ring Row – tempo 0202 20” Plank 5 Ring Row – tempo 0105 25” Hollow body on bar WOUT 10’ to find 1RM Weighted Pull-up *the aim is to achieve a havier load COUT For Time (CT 12’) 3-6-9-12-15-18-21 MB Leggi tutto…
4/9.02
LUNEDI’ WUP 1200 m run WOUT AMRAP 6’ 10 Thrusters @ebb 15 Sit-ups Rest 3’ AMRAP 6’ 15 Hang Muscle Clean 50 m run Rest 3’ AMRAP 6’ 10 Thrusters @ebb 15 Sit-ups Rest 3’ AMRAP 6’ 15 Hang Muscle Clean 50 m run COUT 12-10-10-8 Pendlay Row https://youtu.be/47aPSgWVzno MARTEDì Leggi tutto…
28.01 / 02.02
LUNEDI’ HD WUP BB Primer 3 Sets of: • Floor/Hang • Floor/High Hang • Floor/Muscle Clean -3 Front Squat- 3 Sets of: • High Hang/Muscle clean • High Hang/Power clean • High Hang/Squat clean -3 Front Squat- 3 Sets of: • Floor/Muscle clean • Floor/Power clean • Floor/Squat clean -3 Leggi tutto…