Lunedì 05 giugno 2023 STRENGTH – EMOM 10′ Add weight every 2′ 5 Push Presses Immediately followed by EMOM 5′ 1 Push Press WOD – FOR TIME 50-40-30-20-10 Russian Swings Sit Ups Martedì 06 giugno 2023 STRENGTH – BACK SQUAT 5×5 WOD – IN 8’ 3 ROUNDS 400 m Run 15 Goblet Squat Then Max…
Lunedì 29 maggio 2023 WOD – MEMORIAL DAY “MURPH” FOR TIME 1600 m Run 100 Pull Ups 200 Push Ups 300 Air Squats 1600 m Run Martedì 30 maggio 2023 STRENGTH – PUSH PRESS 7-7-7 WOD – 4 ROUNDS 1’ Rowing 1’ DB Curl And Press 1’ Box Jumps/Step Ups 1’ DB Renegade Rows 1’…
Lunedì 22 maggio 2023 WOD – 4 ROUNDS 1’ Back Squats @BW 1’ Cal Row 1’ Russian KB Swings 1’ Burpees 1’ Wall Ball Shots 1’ Rest Martedì 23 maggio 2023 STRENGTH – EMOM 8’ I 4 Shoulder Presses AHAP II Max Bottom Dip Hold Unbroken WOD – FOR TIME 20-18-16-14-12-10-8-6-4-2 Pistol Squats 1-2-3-4-5-6-7-8-9-10 Strict…
Lunedì 15 maggio 2023 WOD – FOR TIME 3 ROUNDS 12 Push Presses 12 Toes To Bar 12 Burpees 3 ROUNDS 9 Push Presses 9 Toes To Bar 9 Burpees Martedì 16 maggio 2023 STRENGTH – COMPLEX 1 Snatch 1 Overhead Squat 1 Hang Snatch WOD – 5 ROUNDS 10-8-6-4-2 Snatches 3 Wall Walks Mercoledì…
Lunedì 08 maggio 2023 STRENGTH – 5 ROUNDS Every 1’30’’ 3 Hang Squat Cleans WOD – AMRAP 10′ 3-6-9-12… Power Cleans Push Presses Martedì 09 maggio 2023 WOD – FOR TIME 20 Back Squats 800 m Run 100 Air Squats 800 m Run 20 Front Squats Mercoledì 10 maggio 2023 WOD – 6 ROUNDS 1’30”…
Lunedì 01 maggio 2023 CHIUSI Martedì 02 maggio 2023 WOD – FOR TIME 400 m Run // 500/400 m Row 3 ROUNDS 15 KB Sumo Deadlift High Pulls 15 Push Ups 400 m Run // 500/400 m Row 3 ROUNDS 15 Russian Swings 15 Kipping Pull Ups 400 m Run // 500/400 m Row 20…
Lunedì 24 aprile 2023 STREGTH – 5-7 ROUNDS 1 Front Squat 3 Back Squats WOD – AMRAP 5’ 10-20-30-… Push Ups 3-6-9-… Front Squat @50% Complex Martedì 25 aprile 2023 CHIUSI Mercoledì 26 aprile 2023 WOD – FOR TIME 500/400 m Row 15 Pull Ups 12 Ring Dips 9 Box Jumps 30/21 Cal Bike 15…
Lunedì 17 aprile 2023 WOD – EMOM 16’ I 18/12 Cal Row II 3 Clean And Jerks REST 2’ In 6’ Find 2RM Front Squat Martedì 18 aprile 2023 STRENGTH – EMOM 15’ I 5-15 Parallel Ring Rows II 40’’ Double Unders III 6-10 Romanian Deadlifts WOD – 3 ROUNDS 3 Deadlifts 15-10 Deficit Push…
Lunedì 10 aprile 2023 – PASQUETTA CHIUSI Martedì 11 aprile 2023 STRENGTH – DEADLIFT 4-4-4-4 WOD – FOR TIME 30 L-Pull Ups/Strict Pull Ups/Banded Pull Ups 50 Hang Squat Cleans Mercoledì 12 aprile 2023 WOD – FOR TIME 50 Thrusters @20/15 40 Sit Ups 30 American Swings 20 Goblet Squats 10 Burpees Chest To Bar…
Lunedì 03 aprile 2023 WOD – EVERY 4’ FOR 5 ROUNDS 200 m Run 30 Push Ups 40 Sit Ups 5 Back Squats @100/75 Martedì 04 aprile 2023 STRENGTH – PUSH PRESS 5-5-5 WOD – AMRAP 4’ 30 Push Presses @50/35 Max Push Presses @ 70/45 Rest 2’ AMRAP 4’ 50/40 Cal Row Max Burpees…
