Week 21-26
LUNEDI’ REOPEN WUP 5 ROUND 12 DB DL 9 DB clean 6 DB PP WOD 15.4 AMRAP 8’ 3 HSPU 3 clean @84/56 6 HSPU 3 clean 9 HSPU 3 clean 12 HSPU 6 clean 15 HSPU 6 clean 18 HSPU 6 clean 21 HSPU 9 clean ….. COUT Every Leggi tutto…
Settimana 14-19
lun team wup 800mt easy run wod Team of 2 IGO UGO – (divide the reps as u want) 100 wallball 50 boxjump 100 swing 50 HSPU cout Stretching mart WL wup 2 x 5 kang squat 10 pvc up raises 15+15 star // lat. Plank bb preimer From HH Leggi tutto…
WEEK 7-12.01
LUNEDI ED wup 4 round 10 BW lounges @ebb 20 calf @ebb 30” skip run for meters 3×7’ r3’ wod Ladder 10-1 pulse up 1-10 devil press cout Accumulate 100 DU MARTEDI wup 12 x 30”on 30”off Alternate Ring row Banded high pull @3113 Burpee no jump Hollow rock gymnastic Leggi tutto…
26/29.12
26.12 ☠️MORTAL ☠️ METCON ☠️ 27.12 wup 3 round From 3 pos High pull M.clean P.clean S.clean +3 p.press +3 p.jerk wod Macho man EMOM 15’ 3 p.clean 3 f.squat 3stoh cout Couch stretch 1’+1’ Pike 1’ Puppy dog 1’ 28.12 wup 4 rounds of: 7 inchwarm pushups 30m KB Leggi tutto…
SETTIMANA 17-22 DIC
lunedi wup 3 rounds FQ 8 Squat jumps 10 Prisoner steps up 12 Single Leg Deadlift wod FOR TIME 40 Box jumps 30 DL 20 Lateral BB Burpees 400 m run 20 Lat. BB BP 30 DL 40 Box jumps cout 4 rounds rest 60” Max effort strict TTB martedi Leggi tutto…
WEEK 10-15 DICEMBRE
Lunedì -TW- W|U BB Primer From position of High/Hang/Floor: Jump High Pull Muscle Snatch Power Snatch W|O 14’ AMRAP (1’ on : 1’ off – IGOUGO) 7 BMU 7 Power Snatch C|O 3 stes of: 10 compression pike dx 10 compression pike sx 10 compression pike both 60” rest Martedì Leggi tutto…
03.12 – 08.12
Lunedì -ED- W|U Amrap 7’ 10 backward 10 hip trust 10 plate calf with 2” in top position W|O 4 sets 2’30” run Rest 2’15” C|O 4 rounds 12m weighted bear crawl 9 push-ups 6 renegade rows Martedì -SD- W|U 3 RFQ 10 pushup 10 Airsquat 10 ring row skill Leggi tutto…
26.11 / 01.12
LUN – HD – WUP alt. EMOM 9’ 40” hollowbody 5 wall squat tempo @4321 10 wrist pushup STRENGHT F.squat 5×5 climbing WOD AMRAP 9’ 12 pushup 6 strict pullup COUT 7’ handstand practice MAR WUP 3 rfq 30 alt. SU 10 downward to upward dog WOD 5 RFT 30 Leggi tutto…
19-24 NOVEMBREE
LUNEDI – ED W|U Amrap 5’ 7+7 ScorpionKick 7 Banded Swing 7+7 Single Leg HipTrust Then 5’ Pose Running TEST 4’ @ME Rest 2’ 4’ @ME SPORT 5 round fight gone bad 1′ max deadlift 1′ max burpees 1′ max push press 1′ rest C|O 5’ Breath Session MARTEDI – Leggi tutto…
12-17 NOVEMBRE
Lunedì wup 3 rnft 10 Pvc freehand quat 10 External rotation 10 Jumping high knees WL Hi Hang squat clean 3-3-3-3-3 @climbing wod EMOM 10’ 5 hsc 7/10 burpees cout 1’ oh olympic wall squat 1’ + 1’ big turn back Martedì wup Tabata Alt. Hollowbody Banded oh strength HD- Leggi tutto…