venerdì 17/01

WARM UP

3 ROUNDS

10" PVC PASS THROW

10" GTOH

10" RUSSIAN TWIST

CORE CONITIONING

X4

30" LATERL PLANK WEIGHTED

20 REP SINGLE LEG RISES

30" TOES OVER DB

30" HOLLOW HOLD SWITCH LEG

REST 1'

WOD 

AMRAP 9'

5+5 PUSH PRESS

2 - 4 - 6 - 8 ...MEDBALL CLEAN

5 PUSH UP HAND RELEASE

Rx 20/15Kg  9/6Kg

giovedì 16/01

WARM UP

1' BIKE STANDING + 1' BIKE SEATED

1' ROW + 1' ROW ONLY ARM

STRENGHT

HIP THRUST 12x4 (30%BS UP TO MAX)

30'' ACTIVE REST LUNGES ON PLATE

WOD: HB ELISA +34!!

3 ROUNDS

34 AS (24/16 KG)

34 SLAM BALL (9/6 KG)

50 DU / 150 SU

mercoledì 15/01

WARM UP

X 3 ROUNDS

10 JUMPING PVC

10 SCAP PUSH UPS

10 KB SEATED PRESS ONE ARM

EMOM 8'

6/8 KIPPING PULL UPS

WOD HAPPY BDAY GIOELE +27

FOR TIME

12-9-6-3-1

HANG POWER SNATCH

OVER HEAD SQUATS

27 SIT UP EACH ROUND

Rx 40/30Kg  Sc 30/20Kg

martedì 14/01

WARM UP

BARBELL YOGA

STRENGHT

BACK SQUAT

TEMPO TRAINING

3REPS X 4 SET 60% 1RM

(3" - 3" - 1")

WOD

AMRAP 12' - TEAM WOD

I GO YOU GO

10/8 CAL BIKE SPRINT PEACE

12 BOX JUMP OVER

6 DEVIL PRESS

Rx22.5/15Kg

lunedì 13/01

WARM UP

1' BIKE STANDING

1' BIKE SEATED

(x2)

SUMO DLHP

6 x 4 SETS 55/60% 1 RM

REST TIME IS 1':30''/2'

WOD 4 TIME

100 WB 9/6 KG

EVERY 25 REPS PERFORM 1 ROUND OF CINDY

5 PULL UP

10 PUSH UP

15 SQUAT

venerdì 10/01

WARM UP

2' BIKE 

2' ROW

STRENGHT

X4

STRICT PRESS 3X70% UP TO MAX

30" BAND HOLD (active rest)

30" PVC PRESS (active rest)

WOD HAPPY BDAY ELISA

in a team of two

37 CAL ROW

37 SYNCRO GOBLET SQUAT

37 CAL ROW

37 SYNCRO SIT UP

37 CAL ROW

37 SYNCRO LUNGES ONE ARM

Rx 24/16Kg