Lunedì 03 gennaio 2022 STRENGTH – BACK SQUAT 10-8-6-4-2 WOD – FOR TIME 21-15-9 Squat Cleans 50/35 42-30-18 Hand Release Push Ups Martedì 04 gennaio 2022 STRENGTH – COMPLEX 1 High Hang Power Snatches 1 Hang Power Snatch 1 Power Snatch WOD – AMRAP 9’ 3-6-9-… Hang Power Snatches Burpee Pull Ups SIXPACK 10 ROUNDS…
Lunedì 27 dicembre 2021 STRENGTH – SIXPACK E3MO3M X 4 ROUNDS 20 Sit Ups 20’’ L-Sit 10 V-Ups WOD – AMRAP 6’ 12/10 Cal Row 10 Wall Ball Shots Rest 3’ AMRAP 6’ 10/8 Cal Bike 10 Russian KB Swings Rest 3’ AMRAP 6’ 10 Burpees 10 Pull Ups Martedì 28 dicembre 2021 STRENGTH –…
Lunedì 20 dicembre 2021 STRENGTH – COMPLEX 1 Power Clean 1 Hang Squat Clean 1 Push Press WOD – AMRAP 18’ 7 Push Presses 14 Pull Ups 7 Power Cleans 14 Push Ups EMOM 3’ 40 Double Unders Martedì 21 dicembre 2021 STRENGTH – SIXPACK EMOM 12’ I 3+3 Around The World II 20 KB…
Lunedì 13 dicembre 2021 STRENGTH – DEADLIFT 10-10-10 WOD – 3 ROUNDS 30 Wall Ball Shots 50 Double Unders 20 Burpees Over 50 Sit Ups 10 Deadlift 100/70 Martedì 14 dicembre 2021 STRENGTH – SIXPACK 4x 30” Plank Hold 30” Rest 3x 40” Med Ball V-Ups 40” Rest 2x 50” Seated Med Ball Throws 50”…
Lunedì 06 dicembre 2021 STRENGTH – SHOULDER PRESS 4-3-2-1 WOD – 3 ROUNDS 10 Front Squats 80/50 20 Toes To Bar 50 Double Unders Martedì 07 dicembre 2021 WOD – AMRAP 5’ 15 Walking Lunges 12 Pull Ups 9 Hang Power Cleans Rest 5’ AMRAP 5’ 15 Walking Lunges 12 Pull Ups 9 Front Squats…
Lunedì 29 novembre 2021 STRENGTH – POWER CLEAN 5-3-3-1-1-1 WOD – AMRAP 10′ 1 Power Clean 10 Push Ups 10 Sit Ups 2 Power Cleans 20 Push Ups 20 Sit Ups 3 Power Cleans 30 Air Squats 30 Sit Ups… Martedì 30 novembre 2021 STRENGTH – SIXPACK 4 ROUNDS 5+5 Get Up Sit Ups 30”…
Lunedì 22 novembre 2021 STRENGTH – POWER SNATCH 3-3-3-3-3 WOD – FOR TIME 9-6-3 Power Snatches Burpee Box Jumps 12-9-6 Power Snatches Box Jump Overs 15-12-9 Power Snatches Burpees Over Martedì 23 novembre 2021 SKILL – KIPPING HANDSTAND PUSH UP WOD – 3 ROUNDS 15 Goblet Squats 25 Push Ups 400 m KB Farmer Carry…
Lunedì 15 novembre 2021 7 ROUNDS EVERY 3’ 21 DB Snatches 12 Pull Ups 9 Deadlifts Martedì 16 novembre 2021 STRENGTH – COMPLEX Emom 16’ I 3 Front Squats 2 Push Presses II 20/30’’ Hollow Hold WOD – AMRAP 8’ 10 Shoulder Presses 20 Sit Ups Mercoledì 17 novembre 2021 SKILL – KETTLEBELL CLEAN AND…
Lunedì 08 novembre 2021 AMRAP 18’ 2 Bar Muscle Ups//3 Pull Ups+3 Push Ups 4 Power Snatches 8 Back Squats Martedì 09 novembre 2021 STRENGTH – SIXPACK AMRAP 8’ 5 Strict Toes To Bar 10 DB Russian Twist 10/15’’ Pike On Box WOD – EMOM 20’ I 15’’ L-Sit + Max Sit Ups II Max…
Lunedì 01 novembre 2021 Hero Surprise Martedì 02 novembre 2021 STRENGTH – FRONT SQUAT 5×5 WOD – 3 ROUNDS 20 Toes To Bar 25 Wall Ball Shots 50 Double Unders Mercoledì 03 novembre 2021 WOD – AMRAP 20’ 5 Strict Pull Ups 10 Hang Power Snatches 15 Burpees Over Giovedì 04 novembre 2021 WOD –…
