20-25.01

LUNEDÌ WUP 4 Round of: 10 Banded Pull down in Hollow Body position 10 Inchworm Push Ups WOD “GENTLEMEN” 14’ EMOM Min 1: 3 BMU Min 2: 6 HSPU COUT Deload Shoulders MARTEDÌ WUP 1200 m run WOD 25’ Amrap 100 m Front rack KBs carry 50 walking Lunges Body Leggi tutto…

13-18.01

LUNEDÌ WUP Accumulate 2’ Parallette L-Sit. Every break perform 7 Banded good morning WOD Deadlift 9-7-5-9-7-5 90” rest b/t COUT 6’ Amrap 30 Single Unders Ladder Up +1 Pullups MARTEDÌ WUP 600 m run + 3 round of 7 Sumo Deadlift 7 Push ups WOD 35-25-15 Burpees SDLHP @30/20 Air Leggi tutto…

Week 6-11.01

LUNEDÌ WOD 🧙🏻‍♀️MORTAL METCON🧙🏻‍♀️ MARTEDÌ WUP 3 Round 15 Reverse Snow Ángel 12 Plate Scapular Push Ups in Pike position 30” Plank WOD SKILL DEVELOPMENT Emom 15’ Min 1: 3/5 Wall Climb Min 2: 30” Handstand Hold Wall Facing Min 3: 20/30 shoulder tap Min 4: HSW//Assisted HSW//lateral HSW Wall Leggi tutto…

Week 23-28.12

LUNEDÌ WUP 3 Rounds 10 Banded Pull down 10 Ring row WOD Every 2’30” for 4/5 sets 7 controlled BB roll out 7 DBs bent over row 7 Strict Pull-ups COUT Death by HSPU Start with 3 and add 1 repetition every minute MARTEDÌ WUP In team of 2: 3 Leggi tutto…

Week 16-21.12

LUNEDÌ WUP 3 Rounds 10 Reverse snow angel 10 Cuban rotation WOD Every 2’30” for 4/5 sets 8 Box Dip 10 Strict Push Ups – tempo 2020 12 Strict press @ebb COUT For Time 12-9-6-3 SDLHP @35/25 TTB MARTEDÌ WUP Alt. EMOM 8’ Odd: 10 Mb Sit-Up Even: 7 Squat Leggi tutto…

WEEK 09-14.12

LUNEDÌ WUP 2 Rounds 10 Pull down in Hollow Position 8+8 one leg KB deadlift 400 m run WOD “MUFASA” (HB Antonio Manca) 12’ Amrap 9 Pull-Ups 5 DL @120/90 600 m run COUT Emom 5’ 50-75 DU MARTEDÌ WUP 3 Rounds 10+10 banded row in lateral plank 15 cuban Leggi tutto…

WEEK 02-07.12

LUNEDÌ WUP 3 Round 20 m Skip 10 Plate Deadlift 10 Down&Up WOD 5 Round for time: 10 DBs Thrusters @20/10 20 Plate GTOH @10/5 30 Sit-Ups 400 m run COUT Deload Quads and Shoulders MARTEDÌ WUP 10 Downward to Upward dog 10 Scapular Push Ups 10 MB press WOD Leggi tutto…

WEEK 25-29.11

LUNEDÌ WUP 2 Round 14 alt. scorpion kick 3” hold 7+7 Spiderman and reach 30” Child pose arm bend WOD 1 Clean Pull + 1 Hang Power Clean + 1 Hang Squat Clean Find a tecnical weight of complex Then drop @80% and perform: 1 rep Every minute x 7’ Leggi tutto…

Week 18-23.11

LUNEDÌ WUP Emom 5’ 30-50 DU WOD Every 3’ x 6 sets 10 OH PVC sit up 10 Russian swing ~amrap run~ COUT 3x 3 Drop set of DB Bent over Row MARTEDÌ WUP Emom 10’ Min 1: 10”/15” single leg Plank (each leg) Min 2: 10/15 Bent Hollow Rock Leggi tutto…

Week 11-16.11

LUNEDÌ WUP 3 Round: 7+7 Spiderman & reach 20” reverse plank 7 squat facing Wall – tempo 2120 WOD STRENGTH Back Squat A. Work on 7RM then drop to 80% of A and perform 4×5 reps – Rest 90” COUT 7’ AMRAP 50 m OH Carry 16 Box jump over Leggi tutto…