Mese: Aprile 2020

Home training day 42

warmup
3 rds
20 plank jacks
10 g.t.o.h.
20 cross jakcs
10 kang squat

wod
10 rounds for time

12 dead lift 1 leg ( 6L+6R )
9 hang power clean
6 thrusters

core
3×25 hollow body rock weighted

home training day 41

1 ora di pratica yoga per migliorare la mobilità

segui questo link

Home training day 40

3 rds
30 jumping jacks
10 walkout pushup
10 situp
10 air squat
10 affondi con gomito a terra

chipper wod for time

100 db/ktb or back pack snatch alternated
90 over head squat
80 american or russian swing
70 pullup table / stairs / bar
60 v-up
50 burpees over
40 mt crab crawl
30 mt bear crawl
20 pushup 1 arm alternated
10 turkish getup

if you perform a team wod x2 double reps

home training day 39

warmup
3 rds
20 mountain climbers
20 cross jakcs
20 good mornings
10 +10 knee to elbow crossed

wod
7 rft
10 squat clean thrusters
20 plyo lunges
40 double unders

core
for quality
100 superman body rock

Home Training day 37

warmup
3rds
10 down dog pushup
10 frog jump
10 kang squat
5+5 halo

wod
amrap 9′
30 shoulder to over head
15 devil press
10 mt bear crawl

body armor
2 rds
30″ max reps bent row
30″ max reps tap pushup
30″ max reps romanian deadlift
30″ plyo pushup

rest 1′ btw

home training day 36

warmup
40 single unders
10 ground to over head
10 tuck jump
40 mountain climbers

wod
5 rounds for time
10 knee to chest from L-sit
20 alternated posterior lunges OH back pack
30 toes to back pack
40 chair jump

accessory work :
2×20+20 aperture laterali in decubito laterale con braccio piegato a 90*

2×15 con 1″ di hold alzate frontali a busto flesso avanti 90*

Happy Easter !

home training day 34

rest day = do nothing
active rest = do something

active rest today is mobility

1.child pose 4′
https://youtu.be/XTuUyIM5W94

2.down dog 4′
https://youtu.be/YqOqM79McYY

3.pigeon pose 4′ each leg
https://youtu.be/46phRH_09yM

4. follow this routine for Quads and Hamstrings
https://youtu.be/chZsNmTUC2s

5.follow this hip mobility routine
https://youtu.be/CcF2U4kSkNM
https://youtu.be/lbozu0DPcYI

6. follow this ankle mobility routine
https://youtu.be/IikP_teeLkI

home training day 32

warmup
3 rounds
20 jumping jakcs touch
5+5 post lunges oh
5+5 kosac squat + press

wod
10 rounds for time
20 double unders/40 single
10 squat split snatch
5 pullup tablew/stairs

core
3x 20+20 side hover rotation

home training day 31

– WARMUP

3 rounds
10 jumping climbers
10 frog jump
10 pushup down dog
10 kosak squat alternati

-SKILL
3 x 10 candlestick

amrap 12′
80 lateral hop over
60 air squat
40 shoulder to over head

score is total reps

PER VEDERE IL BRIEFING , ENTRA SULLA APP SULLA “SEZIONE CLIENTE”,
VAI SU “CONTENUTI MULTIMEDIALI ” IN DATA ODIERNA E GUARDA IL VIDEO ,
BUON ALLENAMENTO !

home training day 30

– WARMUP

Emom 8′
even : 10 regular burpees
odd : 10 situp + 10 good mornings

– CORE 4′
1′ hover
1′ side plank L
1′ side plank R
1′ plank

team WOD x 2

For Time
100 situp
200 pushup
300 squat jump
200 good mornings
100 skip

PER VEDERE IL BRIEFING , ENTRA SULLA APP SULLA “SEZIONE CLIENTE”,
VAI SU “CONTENUTI MULTIMEDIALI ” IN DATA ODIERNA E GUARDA IL VIDEO ,
BUON ALLENAMENTO !