venerdì 23/10

WARM UP

3 ROUNDS

5+5 ROMANIAN SPLIT SQUAT

10+10 PLNAK LEG LIFT

10 GTOH MB

EMOM 12'

1° - 30" MAX REP WB

2° - 5 MB DEVIL PRESSBRAD JUMP*

3° - 30" MAX REP SLAM BALLS

* IN THE REMEANING TIME MAX WALKING LUNGES

WOD

CYCLING DT 5 SETS OF

10/5 CAL BIKE

9 DEADLIFT

7 HPC

5 STOH

Rx 70/50Kg

giovedì 22/10

WARM UP

YOGA BARBELL ROUTINE

+

100 JUMPING JACKS

CORE CONDITIONING

5 SETS

10 WEIGHTED TOES TO REACH

10XSIDE BICYCLET CRUNCH

10XSIDE KB DRAG THROUGHS

10 HOLLOW ROCKS

WOD FOR TIME

21 - 15 - 9 - 6 - 3

HANG POWER CLEAN

PULL UPS

KB SNATCH

TIME CAP 12'

mercoledì 21/10

WARM UP

1' BIKE

1' BIKE STANDING

1' BIKE SEATED ONLY ARMS

WOD HAPPY BDAY VALENTINA!!!!

320 BOX STEP UPS

WITH DB 

EVERY 32 REPS PERFORM

5 PUSH UP

10 SQUAT 

15 SIT UP

martedì 20/10

WARM UP

4' AMRAP

10 NO PUSH UP BURPEES

20 RUSSIAN TWIST

10 SQUAT

STRENGHT AMRAP 6'

PUSH AND PULL STYLE

10+10 BB FLOOR PRESS + BENT ROW

REST 2' x 5 SETS

BUILD MAX LOAD

WOD AMRAP 6'

9 POWER SNATCH

7 PUSH UP AND RELEASE

5 T2B

REST 2'

THEN REPEATE

lunedì 19/10

WARM UP

X3

20 SHOULDER TAPS

10 BANDS ROWS

30 SU

STRENGHT 5 SET FOR QUALITY

10 KNEELING DOWN AND UP DOUBLE KB

10 RING ROWS

10 RENEGADE ROWS

(ADD ONE REP EACH ROUNDS)

WOD HAPPY BIRTHDAY SARA +42

84 DU/126 SU

6 DEVIL PRESS

84 DU/126 SU

12 BURPEES PULL UPS ( BP TARGET)

84 DU/126SU

6 MAN MAKERS

venerdì 16/10

WARM UP 3' AMRAP

10 SEATED PRESS PVC

5 PVC KANG SQUAT

10 PLIT SQUAT JUMP

EMOM 8'

3 SHOULDER PRESS

4 PUSH PRESS

(BUILD MAX LOAD)

WOD :HB ANDREA +34!!

AMRAP 12'

34 BOX JUMP OVER

34 POWER CLEAN

34 SIT UP WIT MEDBALL