Categoria: WOD

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

monday

30.03.20

home training day 21

warmup
4 rds
10 gtoh
10 squat + front raise
10 + 10 halo

core
tabata : pike up a terra con cuscino

wod
5 rounds for time
30 thrusters
10 + 10 bulgarian split squat
10 dip tra le sedie

Friday

27.03.2020

WARMUP :
3 rds
10 down up + down dog pushup
10 affondi frontali aletrnati con rotazione del busto aperta
10 kangsquat

Home WOD day 18 :

10 round for time

10 deficit dead lift
10 + 10 step up
10 lateral pushup

score is time
post your score !

Thursday

26.03.2020

WARMUP :
3 rounds of

60 skip sul posto
30 samson lunges alt.
15 russian twist

Home WOD day 16 :

5 x amrap 3′:

21 squat jump with back pack*
9 squat clean *
45 double unders

-rest 3′-

(*) choose your weight

score is total reps x 5rds
post your score !

Wednesday

25.03.2020

WARMUP :
3 rounds of

40 jumping jack
20 single v-up alt.
10 schivate laterali

CORE :
challenge, ladder up
1 pushup +1 front raise L arm + 1 front raise R arm
2 pushup +1L+1R
3 pushup +1L+1R
3 pushup…..

Home WOD day 15 :

FOR TIME
20 rounds of

5 clean behind the neck & jerk with Back Pack
5 lateral burpees over the BP
5 mt seal walk BP

(*) choose your weight

monday

23.03.2020

WARMUP :
100 skip sul posto
75 jumping jack
50 pvc thrusters
25 walkout

CORE :
100 Hollow body rock

Home WOD day 14 :

For Time:

40 Hip Extensions

40 Grasshoppers

40 Jump & Touches

40 alternating step lunges

40 Step up

20 Handstand Push-Ups

20 Reverse Crunches

20 Clapping Push-Ups

20 Dips

20 Burpees

post your score !

saturday

21.03.2020

WARMUP :

tabata
even rnd : 4 skip + 4 lateral skater
odd rnd : 2 pushup + 2 situp

Home Chipper WOD day 12 :

for time

100 diamond pushup
100 v-up
100 squat jump

every minute perform 5+5 bent row with load*

*choose your weight

follow this link fr the briefing
https://youtu.be/u-KLZmC8HzE

Friday

20.03.2020

WARMUP :

EMOM 9′
min 1 jumping jack touch
min 2’mountain climbers
min 3’half burpee +1 pushup , +2pushup , +3….

repeat x 3

Home WOD day 11 :

1- challenge :

in 5 min max reps of :
2 alternating plyo lunges
2 air squat
2 regular burpees

NB. post your total reps

2- For Time

50 facing Burpees over the bottles
100 pvc over head squats
50 facing Burpees over the bottles

follow this link for the briefing