giovedì 13/08

WARM UP

3 RFT

5+5 SINGLE LEG DL

3+3+3 SQUAT DIFFERENT WIDTH

30" PLANK JACKS

WOD

7' AMRAP

30 BACK SQUAT FROM GROUND 40/25 KG

5 BAR MUP/10 JUMPING BAR MUP

10 POWER CLEAN

5 BAR MUP/10 JUMPING BAR MUP

REST 2' THEN REPEAT

*TABATA GTOH PLATE* 10/5 KG

mercoledì 12/08

WARM UP

1' BIKE

1' DU/SU

1' BIKE

CORE

10 RFT

5 V-UP WITH BALL

10 RUSSIAN TWIST

10 STRADDLE LEG LIFT

WOD

900/600 MT BIKE

15 SWING TO GOBLET SQUAT

50 DU

600/400 MT BIKE

10 SWING TO GOBLET SQUAT

50 DU

300/200 MT BIKE

5 SWING TO GOBLET SQUAT

50 DU

martedì 11/08

WARM UP 3 ROUNDS

10 BANDED GOOD MORNING

20 SHOULDER TAPS

10 KNEELING DOWN AND UP

STRENGHT:

5+5 DEADLIFT + RDL

BUILD MAX LOAD IN 10'

WOD: HB RICCARDO +31

2 ROUNDS

31 BURPEES BOX JUMP

31 DOUBLE DB HANG CLEAN AND JERK

31 SLAMBALL

TIME CAP 16'

venerdì 07/08

WARM UP

5' AMRAP

5 SQUAT + BROAD JUMP

5+5 JUMPING LUNGES

20 MOUNTAIN CLIMBERS

WOD 1

7' AMRAP

10 BOX JUMP OVER

10 AS

10 LUNGES BW

REST 2'

WOD 2

7' AMRAP

5 PULL UP

10 PUSH UP

15 SQUAT

REST 2'

WOD 3

7' AMRAP

21 DU/SU

15 WB

9 HSPU

giovedì 06/08

WARM UP

2 ROUNDS

1' BIKE

1' JUMP ROPE

CORE: 5 ROUNDS FOR TIME

3 DRAGON FLAG

20 FLUTTER KICKS UN BAR

20 TUCK UP SINGLE LEG

TIME CAP 15'

WOD: 3 ROUNDS

20 DL 40/25KG

20 CAL BIKE

20 GOBLET SQUAT 24/16 KG

TIME CAP 13'

mercoledì 05/08

WARM UP

3 RFT

5 YOGS PUSH UP

20 SKIPP ALTO/BASSO

5 KANG SQUAT

STRENGHT

10+10*5 SETS

FLOOR PRESS DB

+

GOOD MORNING BB

REWST 90"

WOD

FORT TIME

21 18 15 9 6 3

SIT UP WITH MED BALL

PULL UP

DB SNATCH