martedì 25/02

WARM UP

x3

10 LATERAL PLANK PUSH UP

9 SQUAT

10'' SKIP ALTO

STRENGHT EMOM 10'

RING ROW 30'' (12 TO 15 REPS)

THRUSTER EMPTY BAR 30'' (12 TO 15 REPS)

WOD HB FEDERICO +32

 32 POWER CLEAN (30/20 KG)

5 DEVIL PRESS

32 FRONT RACK LUNGES

5 DEVIL PRESS

AND BACK

T.C. 15'

lunedì 24/02

WARM UP

2' ROW

2' BIKE

STRENGHT STRICT PRESS

2x5 SETS 80/85% 1RM

30'' HOLD PLATE OH (15/10 KG)

30'' PVC PRESS

1' REST FULL

WOD: 10' AMRAP

BURPEES BOX STEP OVER

10 AMERICAN SWING (24/16 KG)

T2B (K2C)

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

venerdì 21/02

WARM UP

2' ROW WHILE PARTENER SQUAT

2' BIKE WHILE PARTENER SQUAT

STRENGHT

OHS

10X5 EMPTY BAR

5X3 70% 1RM

REST 2' BTW SETS

WOD HAPPY BDAY CRISTIANA + FEDERICA +86

2 ROUNDS FOR TIME

86 SYNCRO SQUAT

86 SLAM BALL SPLIT

86 SU/DU

* IF YOU FINISH IN 10' YOU WILL WIN THE 3^ ROUND

giovedì 20/02

WARM UP  2 ROUND

10'' J JACK PVC

10 PASS THROW TO LUNGE

10 SINGLE LEG DEADLIFT PVC

CORE CONDITIONING x5

30'' HOLLOW HOLD

30'' HOLLOW ROCK

30'' SINGLE LEG V-UP

30'' REST

WOD 3 ROUNDS FOR TIME

10 HSPU

15 BURPEES

20 SIT UP

DIRECT INTO

3 ROUNDS

10 PUSH UP HAND RELEASE

15 SQUAT

20 SIT UP

mercoledì 19/02

WARM UP

4' BIKE / ROW / RUN

STRENGHT

FRONT RACK LUNGES 10X4

40/50 % FS

60" ACTIVE REST SPLIT SQUAT JUMP

WOD HAPPY BDAY EDOARDO +26

3 ROUNDS

26 SLAM BALL OVER THE BOX

26 HANG DUMBEL SNATCH

52 BUMBELL DEADLIFT

martedì 18/02

WARM UP

3 ROUNDS

10 MOUNTAIN CLIMBER

10 SINGLE LEG SQUAT

10 TUCK UP

BIKE CONDITIONING

3 ROUND

30'' SPRINT

1' ACTIVE REST BY SQUAT

20'' SPRINT

45'' ACTIVE REST BY SQUAT

10'' MAX EFFORT ALL OUT

30'' ACTIVE REST BY SQUAT

REST 1' THEN NEXT ROUND

WOD 10' AMRAP

50DU/SU

15 PULL UP

50DU/SU

15 PUSH UP