Categoria: WOD

home training day 48

active rest is do something

today yoga class for beginner…try it

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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….

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