Categoria: WOD

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 !

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