venerdì 19/04

WARM UP

10 PULL BACK BANDED

10 GLUTE BRIDGE OUT

10" MB SHOOT

10 SQUAT

STRENGHT

BOX BACK SQUAT

4 X 4 FROM 65/70% UP TO MAX

+10 SQUAT JUMP MAX EFFORT

WOD: HAPPY BDAY SARA +25!!

IN A TEAM OF TWO

25 T2B EACH (WHILE PARTENER HOLD PLANK)

50 WEIGHTED SIT UP EACH (WHILE PARTENER HOLD BEAR HUG PLATE)

25 WALL BALL (WHILE PARTENER HOLD DEAD HANG ON BAR)

50 GOBLET SQUAT SYNCRO

giovedì 18/04

WARM UP:

10 PIKE PUSH UP

30" LATERAL PLANK

10 CROSSED DB MUSCLE CLEAN

10 SHOULDER PRESS ONE ARM

EMOM - MACHO MAN 

Every Minute On The Minute for as Long as Possible:
3 Power Cleans
3 Front Squats
3 Jerks
(m = 135/185, w = 95/135)

*If you complete 10 rounds, add one rep to each movement for each additional minute. For example minute 11 would be 4 Power Cleans + 4 Front Squats + 4 Jerks. Minute 12 would be 5 of each, and minute 13 would be 6 of each.

WOD 3 ROUNDS "SWEAT SESH"

200 MT RUN 20 SLAMBALL BURPEES

400 MT RUN 15 SLAMM BALL BURPEES

600 MT RUN 10 SLAMMBALL BURPEES

TIME CAP 10'

mercoledì 17/04

WARM UP

X3

10 BAND PULL BACK

10 GLUTE BRIDGE WALKS OUT

10" MB SHOOT ONLY ARMS

10 SQUAT

SKILL

ROWING

WOD

IN A 20' WINDOW

"BIATHLON" 

IN A TEAM OF TWO

1000 MT ROW

10 B. MUSCLE UP

martedì 16/04

WARM UP: 3 ROUNDS

10 PIKE PUSH UP

30" LATERAL PLANK  ROTATION (EACH)

10 PSOAS MARCH

5 RENEGADE PUSH UP

- EMOM 10 MINUTI

ODD: 6/8 RING DIP STRICT

EVEN: 10 GLUTE BRIDGE DUMBELL PRESS

-WOD: HAPPY BIRTHDAY GIULIA!! +23

3 ROUNDS FOR TIME

23 - 23 - 23 HANG CLEAN AND JERK (50/35 KG)

15 - 12 - 9 DEVI PRESS

lunedì 15/04

WARMV UP

10 BANDED PULL DOWN

10 GLUTE BRIDGE WALK OUT

10" MB LUNTCH ON WALL

STRENGHT 

SUMO DEADLIFT BANDED

8 REPS X 3 SET START  @60% 1RM

WOD

3' AMRAP

20 DU/SU

10 BOX STEP

10 SLAM BALL 

REST 3'  X3

venerdì 12/04

WARM UP

3 ROUNDS

10" +10" PVC WORK

10" PVC PASS THROW

10" ARCH

10" SPLIT SQUAT

BARBELL "THE BEAR COMPLEX STYLE" STRENGHT 10'

5 ROUNDS UP TO MAX LOAD

1 POWER CLEAN

1 FRONT SQUAT

1 PUSH PRESS

1 BACK SQUAT

1 PUSH PRESS

WOD

IN A TEAM OF TWO

ACCUMULATE 100/80 CAL BIKE

(PARTNER A WORK, PARTNER B HOLD BARBELL OH)

ACCUMULATE 100 BOX JUMP

(PARTNER A WORK, PARTNER B HOLD FR EMPTY BAR)

T.C. 15'