Mese: Marzo 2020

monday

30.03.20

home training day 21

warmup
4 rds
10 gtoh
10 squat + front raise
10 + 10 halo

core
tabata : pike up a terra con cuscino

wod
5 rounds for time
30 thrusters
10 + 10 bulgarian split squat
10 dip tra le sedie

Friday

27.03.2020

WARMUP :
3 rds
10 down up + down dog pushup
10 affondi frontali aletrnati con rotazione del busto aperta
10 kangsquat

Home WOD day 18 :

10 round for time

10 deficit dead lift
10 + 10 step up
10 lateral pushup

score is time
post your score !

Thursday

26.03.2020

WARMUP :
3 rounds of

60 skip sul posto
30 samson lunges alt.
15 russian twist

Home WOD day 16 :

5 x amrap 3′:

21 squat jump with back pack*
9 squat clean *
45 double unders

-rest 3′-

(*) choose your weight

score is total reps x 5rds
post your score !

Wednesday

25.03.2020

WARMUP :
3 rounds of

40 jumping jack
20 single v-up alt.
10 schivate laterali

CORE :
challenge, ladder up
1 pushup +1 front raise L arm + 1 front raise R arm
2 pushup +1L+1R
3 pushup +1L+1R
3 pushup…..

Home WOD day 15 :

FOR TIME
20 rounds of

5 clean behind the neck & jerk with Back Pack
5 lateral burpees over the BP
5 mt seal walk BP

(*) choose your weight

monday

23.03.2020

WARMUP :
100 skip sul posto
75 jumping jack
50 pvc thrusters
25 walkout

CORE :
100 Hollow body rock

Home WOD day 14 :

For Time:

40 Hip Extensions

40 Grasshoppers

40 Jump & Touches

40 alternating step lunges

40 Step up

20 Handstand Push-Ups

20 Reverse Crunches

20 Clapping Push-Ups

20 Dips

20 Burpees

post your score !

saturday

21.03.2020

WARMUP :

tabata
even rnd : 4 skip + 4 lateral skater
odd rnd : 2 pushup + 2 situp

Home Chipper WOD day 12 :

for time

100 diamond pushup
100 v-up
100 squat jump

every minute perform 5+5 bent row with load*

*choose your weight

follow this link fr the briefing
https://youtu.be/u-KLZmC8HzE

Friday

20.03.2020

WARMUP :

EMOM 9′
min 1 jumping jack touch
min 2’mountain climbers
min 3’half burpee +1 pushup , +2pushup , +3….

repeat x 3

Home WOD day 11 :

1- challenge :

in 5 min max reps of :
2 alternating plyo lunges
2 air squat
2 regular burpees

NB. post your total reps

2- For Time

50 facing Burpees over the bottles
100 pvc over head squats
50 facing Burpees over the bottles

follow this link for the briefing

Wednesday

18.03.2020

WARMUP :

3 rounds of
20 swing
10+10 side hover twist ( L + R )
10 dive bomb pushup

Home WOD day 9 :

for time
“ANNIE”modified

50/40/30/20/10

double unders
situp with load*

every minute perform
even: 8 bear crawl
odd : 8 crab crawl

PS : start with 8 bear crawl !

*choose your weight

Tuesday

17.03.2020

WARMUP :

3 rounds of
20 alternating plyo lunges
15 pvc good mornings
10 walkout pushup

Home WOD day 8 :

for time
10 rounds of

5+5 step up ( +load ) chair
10 thrusters
10.12.14.. dips chair

choose your weight

monday

16.03.2020

WARMUP :

3 rounds of
40 skip sul posto
20 mountain clibers
10 half burpees

Home WOD day 7 :

for time
27.21.18.15.12.9

sumo deadlift high pull
alternating goblet kosak squat
push press

choose your weight