lunedì 19/08

WARM UP

3' BIKE OR ROW

THEN

3 ROUNDS

9 GOBLET SQUAT WITH PLATE

7 PUSH UP HR

5 V UP

WOD: ANNIE ON THE RUN 

50 SIT UP

50 DU

400 MT RUN

40

40

400

30

30

400

20

20

400

10

10

400

venerdì 09/08

WARM UP

MOBILITY

AND ACTIVATION

STRENGHT

=CORE=

CHINESE PLANK 4*30"

L-SIT HOLD ACCUMULATE 3'

100 HOLLOW ROCK

100 ARCH UP

WOD

8' AMRAP

2 - 4 - 6 - 8 - 10...

DB CLEAN AND JERK ONE ARM

BOX JUMP OVER

Rx 22.5/15 kg

giovedì 08/08

WARM UP

1 MILE RUN

STRENGHT

ROMANIAN DL + SINGLE LEG DL BW

10+12 x 5 SETS START 1/2 BW

WOD 4 TIME

75 PUSH UP

50 2 KB FRONT RACK LUNGES

25 BURPEES ON TARGET

AND BACK 

T.C. 20'

mercoledì 07/08

Warm up camminate

Strenght endurance

Emom 8 minuti

Power Clean and push press

30 %. 1rm perform 30 secondi max rep max effort tng

30 rest

Wod 3 min amrap

Max rep du

Rest 1 min

3 min amrap

Max rep dumbel snatch

1 min rest

3 min amrap max rep

Goblet squat

martedì 06/08

WARM UP

5 PIKE PUSH UP

5 SQUAT CLOSE FEET

5 PLATE PRESS

10'' JUMPING ON PLATE

WOD REVIEW

WOD: MARY

20' AMRAP

5 HSPU

10 PISTOL

15 PULL UPS

lunedì 05/08

WARM UP

x2

10'' JUMPING JACK PVC

10'' SKIP ALTO

5 BP OVER PVC

10OHS PVC

SKILL: WOD REVIEW

EVENT 10 REEBOK CF GAMES '19

WOD:

RINGER 1

30-20-10

AIR BIKE CALORIES

TOES TO RING

T.C 7'

RINGER 2

15-10-5 4TIME

BURPEES

OHS (43/61 KG)

T.I 7'