27/04/2018

every 1min30″ x 5 rnd

3 shspu + 5 kipping hspu

w.o.d

10 min amrap

3  x ( 1 deadlift  1 hang power clean + 1 front squat + 1 sh2oh) 50/30kg

6 burpees

Cash out

1000 m run sub 4/4min30″

 

26/04/2018

back squat

7-7-5-5-3-3

wod

try heavy or ub for all sets of wall ball

21-18-15-12-9-6-3

wall ball

200 m run after each set

cash out

1 x max effort strict pull up

2 min rest

1 max effort kipping pull up

24/04/2018

3×3 min on 3 min off

10 sh20h 50/25kg

10 burpees

15 knee to elbow

int 2

1 rope climb

10 dumbell snatches 22,5/15kg

15 V-Up

every 1min 30″ x 5 rnd

5/3 squat snatches

cash out

3 x 30″ side plank hold

 

23/04/2018

Deadlift

4 x max rep@70% 1rm / Pavimento di Cristallo 

W.O.D

15 min amrap

20 push up

30 cal row/25 cal ski erg/400 m run

40 sit up

Cash out

5/10 wall climb

Ultima settimana per Saldare il Canyoning. Dopo non si accetteranno prenotazioni. Domenica 13 Maggio, iscrivetevi sul sito!!!! 

22/04/2018

emom 12 min

1-strict hspu 5/3

2-strict c2b/pull up 5/3/1

3-kipping pull up /c2b/m-up/ 5/3/2

4- 200 m run

W.O.D

in team of 2

30 min amrap

50 Du

40 ketllebell swings

30 wall ball

20 box jumps

10 toes to bar

200 m run(insieme)

alternare movimenti tra i due componenti della squadra.

21/04/2018

Emom 5 min

4 thrusters

w.o.d

for time

4 thrusters

1 rope climb

8 thrusters

2 rope climb

12 thrusters

3 rope climb

peso:

level 1°- 45/25kg

level 2°- 50/30 kg

level  3°- 60/40kg

In team of 2 for time

3000 m Row

change every 300 m

20/04/2018

Every 2 min x 5 rnd

3 pos squat clean x 1 rep

W.O.D

emom 12 min

1-box jump 12/10 rep

2-dumbell snatches 16/14 rep

3-L-sit hold on boxes 30-45″

Cash out

5/10 min stretching

 

19/04/2018

shoulder press 2 x 4

push press 2 x 5

push jerk 2 x 4

w.o.d

21/15/9

sdhp 45/25 kg

t2b

50 du after each round

Cash out

50/30

shoulder taps from handstand

18/04/2018

3 x 5 strict c2b/pull up or m-up , 1 min 30″ rest

weighted if possible

3 x 30″ kipping 1 min 30″ rest of kipping c2b/pull up /m-up

W.O.D

5 Rnd

5 power snatch touch and go 3+2 is allowed

sprint 200 m run

scegliere il livello in base ai tempi della scorsa settimana

lev 1 200 m in meno di 40″

lev 2 200 m in meno di 50″

lev 3 200 m in meno di 60″

una volta scelto il tempo da fare cercare di mantenere per tutti i round.

cash out tabata

side plank hold

17/04/2018

Back squat

10-8-6-4-4 1 min 30″ rest between

W.o.d

9-12-15

push press 45/25 kg

hspu

burpees

ring row

Cash out

tabata weighted seated russian twist