Archivio mensile: Luglio 2018

W/u
3RNFT
10 BB High Jump
10 BB High Pull
10 Sit Ups

Wod
AMRAP 12′
3 Bar Muscle Ups
6 Hang Power Snatch 40/30
9 V-Ups

C/o
Stretching for back

W/u
3 sets of
10 Duck Walk
10 Box Step Over

Wod
6 sets of
5 Front Squat ME +
6 Double DB Box Step Over 22.5/15

C/o
Tabata
10m Shuttle Run (5m+5m)

W/U
5RNFT
10 Synchro Air Squat
10 Clap Synchro Push Ups
10 Burpees High Five

Wod
3RFT
500m Run (together)
50 Hang Power Clean 50/35
50 Synchro Sit Ups

C/o
🙂

W/U
6 sets
6 Banded Press
6 Swing on bar

Wod
15-12-9-6-3
Double DB Push Press 20/15
Pull Ups
30 Air Squat after each round

C/o
3 x ME Hollow Ring

W/U
5RNFT
10 Air Squat
5 Push Ups
30″ Hollow position

Wod
15′ to Find
5RM Thruster
Then
5 x 5 Thruster 80%5RM
1′ rest

C/o
Stretching

W/U
3RNFT
10 Banded Squat
10 Banded High pull
10 Banded Good Morning
10 Down & Up

Wod
EMOM 20′ (for max reps)
40″ on, 20″ off
Min 1: Cal Row
Min 2: Burpees H/r
Min 3: Deadlift 70/50
Min 4: Sit Ups

C/o
3 x ME L-Dead

W/U
Athletic Drills

Wod
AMRAP 15′
200m Run
15 V-Ups
30 American Swing 24/16

C/o
50 Double unders

W/U
PVC Shoulders Mobility
PVC Overhead Squat
PVC Snatch Progression

Wod
5RFT
5 Hang Power Snatch 50/35
5 Overhead Squat 50/35
5 MB Box Step Over

C/o
3 x 3 Wall Climb

W/u
Tabata
Skip & Squat

Wod
Team of 2
3RFT
200m Run
20 Double DB Clean 22.5/15
20 Double DB Squat 22.5/15
20 Synchro Burpees h/r

C/o
#EnjoyTheRaider

W/u
3RNFT
10 PVC Overhead Squat
6 Toes to PVC (to the ground)

Wod
EMOM 12′
Odd: 6 Hang Power Snatch 50/35
Even: 12 Pistols
Score: completed minutes

C/o
3 x 30″ Tripod

W/u
500m Row

Wod
AMRAP 20′
10 Cal Row (AB/Bike)
15 Push Ups
20 DB Snatch 22.5/15
25 Sit Ups

C/o
3 x 6 Rower Pike Ups

W/u
Athletic Drills

Wod
10′ to find
3RM High Hang Squat Clean
then
3RFT
6 High Hang Power Clean @70% found
400m Run

C/o
For time
50 Sit Ups

W/u
AMRAP 3′
20 Climbers
10 Air Squat
5 Sit Ups

Wod
8RFT
3 Chest to Bar Pull Ups
6 Handstand Push Ups
12 Prisoner Squat

C/o
Stretching for shoulder

W/u
4RNFT
10″ Jumping Jack
6 Squat Jump

Wod
4 Rounds
2′ on 2′ off
12 Double DB Step over 22.5/15
Wall Ball for max reps

C/o
3 x 10 DB Curl

W/U
5RNFT
5 Squat Jump
5 Worm Walk
5 Back Extension

Wod
20′ to Find
3RM Hang Squat Clean
Then
EMOM 10′
5 Hang Power Clean @80%3RM

C/o
500mRun

W/U
3RNFT
16 DB Deadlift 22.5/15 (8+8)
12 DB Thruster 22.5/15

Wod
Double Tabata x 2
Tabata 1
Wall ball 9/6
Tabata 2
DB Snatch alt. 22,5/15
Rest 2′ and repeat

C/o
Stretching

W/U
5 Hollow to Superman in the floor
10 Front Lunges
10 Jumping Jack

Wod
AMRAP 7′
5 Deadlift 100/70
5 Pull Ups

C/o
5 x 5 Double DB Push Press

W/U
3RNFT
10 Pass Through Pvc
5 PVC Squat OH
10″ Skip

Wod
3RFT
400m Run
20 Weighted ABMat Sit Ups 10/5
10 Overhead Squat 50/40

C/o
Double Unders Practice

W/U
5RNFT
10 Down & Up
10 Medball Thruster

Wod
“Open 14.5”
21-18-15-12-9-6-3
Thruster 43/30
Bar Facing Burpees

C/o
Stretching

W/u
1k Row

Wod
Team of 3
AMRAP 20′
100 cal Row/Bike
100 Wall Ball 9/6
100 Plate OH Lunges 20/15

C/o
#EnjoyTheRaider

W/u
Tabata
Air Squat & Burpees

Wod
AMRAP 7′
6 Clean & Jerk 50/35
12 Sit Ups
200m Run

C/o
4 sets of
30″on, 30″off
15″ Superman Position
then roll (without use hands)
15″ Hollow Position

W/u
PVC Warm Up

Wod
3RFT
10 Power Snatch 50/35
20 Push Ups h/r
30 Air Squat

C/o
3 x ME Strict Pull Ups rev. Grip

W/u
AMRAP 3′
5 Sprawl
10 Step Up/Down

Wod
AMRAP 10′
10 Box Jump 60/50
5 Push Jerk 40/30
10 Burpees over the BB

C/o
3 × 10 Ring Row

W/u
3RNFT
10 Worm Walk
10 BB High Pull

Wod
“Fran”
For time
21/15/9
Thrusters 40/30
Pull Ups

C/o
For time
500m Run AFAP

W/u
Athletics Drills

Wod
4RFT
30 Double Unders
20 DB Snatch alt. 22,5/15
10 V-ups

C/o
60m Bear Crawl AFAP