Mese: Aprile 2020

Home training day 52

W

WARMUP
with pvc
10 deadlift
10 thrusters
10 good mornings
1/5 walkout pushup

WOD
5 RFT
5+5 swing 1 arm (L & R)
5+5 front squat
5+5 swing 1 arm
5+5 push press
5+5 hang power snatch

CORE
3 x 10+10 lateral knee to elbow from plank

Home training day 51

G W M

WARMUP

4 rds
10 down up
10 posterior lunges alternated
10 kang squat
10 spider + reach alternated

WOD

4 rounds for time
18 swing
16 single leg squat (8+8)
12 burpees box jump

every 90″ perform 30 double unders / 60 single unders

Home training day 50

warmup
49 skip
49 heel touch alt.
49 plank jacks
49 air squat
49 dip

WOD
2 rounds for time
28 hand stand pushup
4 squat clean
19 push press
71 knee to elbow

Home training day 49

warmup
EMOM 12′
1′ 5 skip + 1 air squat
2′ 5 situp + 5 hip bridge
3′ 10 jumping jacks st.+10 sagittali
4′ 5 back extension + 5 pushup

WOD
” CINDY”
amrap 20′ wearing back pack 9/6 kg

5 pullup
10 pushup
15 air squat

CORE
4 PLANK UNBROKEN + BACK PACK

home training day 48

active rest is do something

today yoga class for beginner…try it

Follow this link

home training day 47

– WARMUP
3 rds
50 single unders
10 pushup down dog
10 samson lunges alternated
20 mountain climbers
10 warrior squat

WOD :” the seven”

7 Rounds For Time

7 Handstand Push-Ups
7 Thrusters
7 Knees-to-Elbows
7 Deadlifts
7 Burpees
7 Kettlebell Swings
7 Pull-Ups

Complete 7 rounds of the movements in the order written. Each round is made up of 49 repetitions

Score is the time it takes to complete all 7 rounds.

home training day 46

warmyp
4rds

20 lateral skip
20 hop L & R
20 hop fr & b
10 alt. 1 arm front raise pushup

wod
2 rounds
amrap 7′
7 burpees + tuck jacp
14 knee to chest
21 hip bridge

rest 2′ btw

H

ome training day 45
M
warmup
4 rds
20 jumping jacks
10 air squat
20 cross jakcs
10 indu pushup

dow
5 rds amrap 3 mins
10 skip o.t.s.
10 jumping lunges
10 squat jup
10 lateraò skate
10 half burpees
10 lateral hop & jump
–rest 3′–

core
3×10+10 over head situp

Home training day 44

warmup
EMOM 8′
even : 40″ 2 pushup+2v-up
odd : 40″ max jumping jacks

WOD:
amrap 16′
4 wall climb
8 burpees rotation 180*
12 hang split snatch

core :
tabata

hold hollow position prone suspended

Home training day 43
W M

warmup
3 rds
10 down & up
10 spider & reach
10 pushup downdog
10 inverted burpee

accessory work
3 x 10+10 renegade row
3×10+10 half kneeling press

wod
amrap 15′ ladder up
2 russian swing 1 arm
2 squat clean
30 double unders / 60 single unders
4.4.30
6.6.30….