Archivio mensile: Giugno 2018

W/u
Synchro Warm Up

Wod
Team of 2
2RFT
50 Box Jump Over 60/50
30 Pull-Ups
50 Sit Ups
30 Burpees
500m Run togheter w/MB (100m each one)

C/o
#EnjoyTheRaider

W/u
AMRAP 4′
6 BB High Pull
6 Air Squat
10″ Plank

Wod
AMRAP 9′
6 Power Clean 50/35
3 Front Squat 50/35
9 Sit-Ups

C/o
Team of 2
20m x 5 (each) Shuttle Run

3 Rounds
10 Worm Walk
10 Bear Walk

Wod
5RFT
10 Pull Ups
20 Wall Ball 9/6
30 Push Ups

C/o
3 x Max Ring Dip Hold

W/u
10 Air Squat
10 BB Good Morning
10 V-Ups

Wod
20′ to find
10RM Deadlift

C/o
3 x 30″ Handstand Hold

W/u
5 Rounds
10 Air Squat
5 Push Ups
5 Squat Jump
30″ Hollow

Wod
4RFT
10 Sumo Deadlift High Pull 40/30
10 Push Press 40/30
20 Back Squat 40/30

C/o
50 Double Unders

W/u
Athletics Drills
then
200m Run

Wod
4RFT
400m Run
10 Overhead Squat 50/35

C/o
Tabata
Air Squat & Push Ups

W/u
Synchro Warm Up

Wod
Team of 2
“Sean Suiter”
6RFT (with a Partner)
11 Clean & Jerk 60/40
16 Burpees Over
17 Box Jump

C/o
Enjoy

W/u
AMRAP 4′
10 Jumping Jack
7 Sit Ups
5 Push Ups

Wod
7RFT
7 Toes To Bar
7 Hang Squat Snatch 60/40

C/o
3 x 10 BB Curl

W/u
PVC Warm Up

Wod
20′ to find
5RM Overhead Squat (rack)

C/o
5 sets of
5 BB Snatch Balance
(first set with PVC)

W/u
3 sets of
10m Bear Crawl
10m Walking Lunges

Wod
For time
40 BB Thruster 20/15
400m Run
30 BB Thruster 20/15
400m Run
20 BB Thruster 20/15
400m Run

C/o
3 x 10 Renegade Row

W/u
AMRAP 3′
5 Worm Walk
5 Squat Jump
10″ Superman position

Wod
For time
50 Double Unders
20 DB OH Lunges 22,5/15
50 Wall Ball 9/6
20 DB OH Lunges 22,5/15
50 Double Unders

C/o
Stretching for shoulders

W/u
3 Rounds
10 KB Deadlift 24/16
10 Sprawl
10 Skip

Wod
Helen
3RFT
400m Run
21 American Swing 24/16
12 Pull-Ups

C/o
For time
30 Clapping Push Ups

W/U
Team of 2
5 Rounds
5 High Five Push Ups
5 High Five Burpees
5 High Five Sit UPS

WOD
Team of 2
For time
250m Run together
50 Sumo Deadlift High Pull 40/30
40 Wall Ball 9/6
50 Synchro Lateral Jump
40 Wall Ball 9/6
50 Sumo Deadlift High Pull 40/30
250m Run together

C/o
🙂

W/U
6 Rounds
10 KB Deadlift
10 Skip
30″ Plank

WOD
18-15-12-9-6
Deadlift 70/60
Weighted V-Ups 9/6

C/o
3×10
Weighted Snow Angel

W/U
5 Rounds
5 Indu Push Ups
10 Step Up
5 Hollow/ Superman Bar

WOD
6RFT
3 Strict Pull Ups
6 Handstand Push Ups
9 Box Jump

C/O
Stretching

W/U
3 Rounds
10 Jump & Land
5 Burpees

10′ To Find
3RM Push Jerk (from the floor)
Then
EMOM 10′
3 Push Jerk + @50%3RM
5 Push Ups

C/O
Stretch For shoulders

W/U
5 sets of
5 Clean Pull
5 Clean High Pull
5 Muscle Clean

WOD
AMRAP 8′
5 Hang Power Clean 50/35
10 Front Rack Reverse Lunges 50/35

C/O
50 Double Unders

W/U
6 Rounds
10m Bear Walk
10m Walking Lunges

WOD
AMRAP 12′
6 Toes to Bar
8 Overhead Squat 40/30
10 Burpees Bar Facing

C/o
3 x Max Strict Pull-Ups rev. Grip

W/u
3 Sets of
10 BB High Hang Jump
10 Step Over

Wod
AMRAP 12′
12 Hang Power Snatch 40/30
12 Double DB Step over 20/15

C/o
3 x 15m
OH Walking Lunges 15/10

W/u
2 sets of
10 BB Deadlift
10 BB Front Squat
10 BB Press

Wod
AMRAP 8′
5 Deadlift 100/70
10 Burpees h/r over the BB

C/o
Tabata
Hollow Position

W/u
Athletic Drills

Wod
“Triple 3/3”
For time
1k Row
100 Double Unders
1 mile Run

C/o
For time
50 Sit Ups

W/u
250m Run

Wod
Complex
15′ to find 1RM of
1 Power Clean +
1 Front Squat +
1 Shoulder To Overhead

C/o
For time
30 Clean & Jerk @60% 1RM Complex
5′ time cap

W/u
500m Row

Wod
“Bike Buffet”
AMRAP 4′
15/12/9
Wall Ball 9/6
Chest to Bar Pull Ups
Max Cal Row or Bike

4′ rest

AMRAP 4′
15/12/9
Wall Ball 9/6
Toes to Bar
Max Cal Row or Bike

4′ rest

AMRAP 4′
15/12/9
Wall Ball 9/6
Pull Ups
Max Cal Row or Bike

C/o
Stretching

W/u
Agility Drills

WOD
Team of 2
400m Run togheter
100 Double Unders
60 American Swing 24/16
400m Run togheter
80 Double Unders
50 American Swing 24/16
400m Run togheter
60 Double Unders
40 American Swing 24/16
400m Run togheter
40 Double Unders
30 American Swing 24/16

C/o
Buon Weekend

W/U
3RNFT
5 Swing on bar
10 BB Good Morning
10 Jumping Jack

WOD
For time
200m Run
Then
15-12-9-6-3
Deadlift 70/50
Pull Ups
Then
200m Run

C/O
3 x 3 Wall Climb