Mese: Aprile 2020

home training day 29

– WARMUP

30″ down & up
30″ mountain climbers
30″ air squat
30″ skip
..repeat

– CORE
3 x 15 pike dal divano

WOD

LADDER UP 18′
1.2.3 , 2.3.4 , 3.4.5 ,…..

hand stand pushup
alternated pistol squat
regular burpees

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 28
warm up
3 rds
10 kang squat
5 +5 spiderman + reach
10 walkout pushup ( feet wide )

wod
for time
27.21.18.15.12.9.6
squat clean thrusters
russian djp
russian swing

core finisher
3 x 20 V-up alternated

home training day 27

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 26

warmup
3 RDS
20 skip
20 talloni ai glutei
20 tap
20 rimbalzi verso l alto
20 rimbalzi laterali con piccolo squat
20 trazioni al petto

wod ” MURPH modified “
for time
10 rounds of

10 table pullup
20 pushup
30 air squat
40 double unders / 80 single

DAY 4

05.03.2020

warmup

CORE TRAINING

TEAM WOD X 2
FOR TIME

80/60 KCAL ROW
20 SYNCHRO BURPEES OVER THE BAR
200 DOUBLE UNDERS / 400 SINGLE UNDERS

TIME CAP 30′

Home training day 25
warmup
EMOM 8′
30″ air squat 30″ easy jog
30″ pushup h.r. 30″ jog
30″ situp 30″ jog
30″ jump in&out 30″ jog
..repeat

TEST
repiratorio 》iperventila》max sec.OUT 》 max sec IN

max reps in 60″ unbroken of
air squat
pushup
v- up
jump in&out fastest

CORE FINISHER
3 x 5+5 Archer Pushup slow

home training day 24

warmup
3 rds
20 jumping jack touch
10+10 cerchi arti sup av&dietro
10 kosak squat into pushup

wod
7 rounds for time
30 double unders /90 single
20 step back lunges alt.oh
10 squat clean

accessory work:
3 x 20 curl & presa