30. Nov
Lunedì 30 novembre 2020
STRENGTH AT HOME – BADASS
4 ROUNDS
8/12 Romanian Deadlifts
45’’ Wall Sit Hold
Rest 2’
WOD AT HOME – AMRAP 8’
4 Heavy Squats
8 V-Ups
REST 2’
AMRAP 8’
4 Push Presses
8 Burpees Over
Martedì 01 dicembre 2020
SKILL AT HOME – EMOM 12′
I 30’’ Handstand Hold
II 20 Shoulder Taps
WOD AT HOME – FOR TIME
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups/ Heavy Bent Over Row
20-18-16-14-12-10-8-6-4-2
Push Ups
30-27-24-21-18-15-12-9-6-3
Jumping Lunges
Mercoledì 02 dicembre 2020
STRENGTH AT HOME – HULK BULK
4 Set
15 Deficit Push Ups
12 Shoulder Presses
9 Biceps Curl
WOD AT HOME – 3 ROUNDS
30 Speed Burpees
30 Sit Ups
30 Air Squats
Giovedì 03 dicembre 2020
WOD AT HOME – FOR TIME
500 Step Up
60/50 cm
10/6 Kg
Venerdì 04 dicembre 2020
STRENGTH AT HOME – SIX PACK
5 ROUNDS
20’’ Hollow Hold
10 Hollow Rocks
20’’ Lat Bridge Hold
10 Lat Bridge Crunches
20’’ Lat Bridge Hold
10 Lat Bridge Crunches
WOD AT HOME – AMRAP 16′
55 Thrusters 20/15
55 Push Ups
55 Sumo Deadlift High Pulls
55 Sit Ups
Sabato 05 dicembre 2020
WOD AT HOME – FOR TIME
1,5 Km Run
100 Swings
100 Half Kneeling Presses
1,5 Km Run