Mese: Maggio 2020

Home training day 65

W

WARMUP
10 estensioni del capo ( giu’ & su )
10 rotazioni del capo ( dx-sx)
10 good mornings
10 halo ( dx-sx)
10 goblet squat
10 rotazioni del busto in accosciata ( dx-sx)
10 curl in accosciata
10 deadlift
10 russian swing

WOD
5 rft
10 one arm swing
20 goblet squat
10 one arm high pull
10 renegade pushup
10 down & up deadlift
10 one arm swing

Home training day 64

G W M

WARMUP GENERAL
3 RDS
20 jumping jacks
10 walkout pushup
10 x 3air squat+1 broad jump
10 spider lunges into reach

WARM SPECIFIC
3 rds
4+4 single strict press +
4 strict pullup

WOD
for time
21 clean & jerks
100 double unders
21 clean & jerks

every min perform 5 wall ball shot

Home training day 63

G W

WARMUP
10 over head squat pvc
10 over head reach
10 step & pull feet
10 step & pull knee to chest
10 step & pull shin
10 samson lunges
10 dynamic kick
10 walking lunges rotation
10 lateral walking lunges
10 spiderman lunges

WOD
for time
15-12-9
hand stand pushup
shoulder to over head
-rest 2′-
9-12-15
pullup
shoulder to over head

Home training day 61

WARMUP
run 1 mile

HERO WOD
“suffer in place”
with a partner in 18′
6 rounds of :
A.1’plank hold – b AMRAP PUSHUP
a.1’wall sit hold – B.amrap jumping squat
A.1’hand stand hold – B.amrap hollow rocks

ONE PARTNER DOES THE HOLD WHILE THE OTHER DOES THE MOVEMENTS.SWAP AFTER EACH COMPLETED 3′ ROUND.
SCORE IS TOTAL REPS FOR BOTH PLAYERS.
IF YOU PERFORM THE WORKOUT ALONE EVERY 3′ SWITCH FROM A TO B

Home training day 59

WARMUP
EMOM 8′
odd : 10 ground to over head + 10 plyo pushup alternati
even : 10 lateral mountain climbers + 10 affondi con tocco del gomito alternati

CHIPPER WOD for time
100 hollow body rock weighted
90 goblet squat
80 jumping lunges
70 good mornings weighted
60 push presses
50 burpees facing over
40 knee to elbow
30 hang clean & jerk alternated
20 down & up target
10 kosak squat into thrusters

Home training day 58

M G

WARMUP
3 rds
10 pushup downdog
10 samson lunges alternated
10 V-up single alternated
10 cross shoulder tap

WOD
amrap 16′
8 pistol squat alternated
12 burpees box jump over
16 hand stand pushup

H

ome training day 57

M

WARMUP
4 rds
20 lateral skater
10 jump front & back
10 jump laterla L & R
5 walkout pushup feet wide

WOD
10 rounds for time

15 wall ball shot
30 plyo lunges
15 box jump
30 double unders / 60 single unders

home training day 56

W M G

WARMUP
with pvc pipe
3 rds
5 deadlift
5 front squat
5 sot press
5 pushup
5 squat jump

WOD
for time
27.21.15.9.3
thrusters
pullup
burpees facing

CORE
cross climber
3 x 20

Home training day 54

WARMUP
4 rds
20 jumping jacks
10 pvc front squat
10 pvc push press
10 pvc pass trought
10 alternated cross kick to opposite hand

HERO WOD ” FEEEKS “
for time
2-4-6-8-10-12-14-16 clusters
100mt shuttle sprint

Home training day 53

W M

WARMUP
4 rds
10 ground to over head
20 skip
10 halo
20 butt kick

WOD
3 ROUNDS FOR TIME
9 deadlift
18 hang power clean
27 plyo lunges
54 wall ball shot