10/15 09

Lunedi wup 3 x 400mt run 10 Airsquat 10 alt. Downward dog s.tap wod Every 90” x 10 sets 2 Dl + 4 Hhpclean @60/40 Amrap wallball cout 1’+1’Hip flexor stretching 1’+1’ QL stretching martedi wup 20’ Skill hand stand walk // hand stand wod 10 round 15” pullup 30” Leggi tutto…

03/09-08/09

LUNEDI w|u 2x 7 Plate gtoh 7 Squat jump 7 Plate situp\situp sport (Open 12.3) AMRAP 18' 15 Box jump 12 Push press @52/35 9 Ttb c|o 6 6 6 6 Strict Pullup Rest 1’  MARTEDI w|u AMRAP 6' 8 calf raises (1-2 sec on top) 8 Banded rotation 4 Leggi tutto…

27/08-01/09

Lunedì Wa 3rnft 10 Air squat 10 Squat jump 10 Circonduzioni Delle spalle con PVC Skill 10' 3 position Squat snatch Sport 1 3rft 30 Box Jump 25 Pullup 20 Pushup Sport 2 30 light swing 30 light ktb snatch 30 overhead KB squat Co B+a Martedì Wa 3 rnft Leggi tutto…

20/25 08

Lunedi Wup 3x 5 Muscle snatch straight legs 5 back squat 5 s. press btn 5 front squat 5 thruster 5 muscle clean straight legs R 30” Wod team of 2. I go u go For time 120 wallball* 30 bmu//belly 2 bar//swing + pull down 60 hspu//box hspu//pushup il Leggi tutto…

06/08 – 11/08

LUN W|u 21-15-9 banded rotation banded goodmorming plate g2o Sport (Altered Open 18-03) 2 Round For Time 60 DU 30 OHS @50/35 60 DU 20 DB SNATCH @22,5/15 60 DU 10 BMU Captime 15′ C|o 5′ easy run MAR HD W|u 3x 6 pushup 6 scapular pullup 6+6 Filly Press Leggi tutto…

30/07 – 06/08

PROGRAMMAZIONE LUNEDI W|U 15 – 12 – 9 HollowRock Alt Db DeadLift and H.Pull @LL Dnu 2’ (Stop Plank) SPORT AMRAP 16’ 18 Alt. Db Snatch 15 Lateral Burpees 12 TTB C|O 1’ Pike Position 1’ HandLess Prayer Pose 30” + 30” HandCross BTb 1’ Pigeon MARTEDI W|U 3RNFT 10 Leggi tutto…

23/30 07

LUN wup 5x 5 Airsquat @51×1 10 Upright row 45” plank 10 Pushup wod Amrap 8’ 8 F.squat 6 P.clean 4 Ring dip cout 10’ skill DU MAR TEAM of 2 wup 3x 5 Kang squat 10 Lounges 15 Glute bridge 20” Superman wod Collezionare 100 a.swing di coppia Ogni Leggi tutto…

16/21 07

LUN wup 40 j.jack 40 Airsquat 20 j.hack 20 pushup 10 j.jack 10 pullup —Skill B.mu wod Amrap 12’ 5 dl 5 bmu cout Scarico schiena / spalle MART HD wup 3x 10 + 10 1arm kb clean + p.press wod f.squat 5 5 5 5 5 cout 3x 20 Leggi tutto…

09/07 – 14/07

PROGRAMMAZIONE ADVANCED W|U 3 RNFT 8 reverse band pull apart 8 regular band pull apart 10 pollof press each side A)low hang deep Power Clean
EMOM 10' – 4 reps
 B) 1 and a Quarter Front Squat
4 4 4 4 rest 2' STANDARD W|U AMRAP 5’ 20 Jumping Jack 10 Down Leggi tutto…

02/07 – 07/07

LUNEDI W|U 2 RNFT 7 CubanPress 7 Kang squat 7 + 7 DeadBug SKILLWORK: 20’ Squat Snatch SPORT ANNIE For Time 50-40-30-20-10 DU SitUps C|O 1’ + 1’ Single Leg Mezieres 1’ Double Leg Mezieres 1’ ArmLess PrayerPose MARTEDI – ED W|u 4 RNFT 10 air squat 10 backward lunges Leggi tutto…