Monday 06, April – 2020

MOBILITY
3 rounds
10 Scorpion
10 hindu push ups
10 glute bridge

HSHOLD SKILL 10′-15′

WARM UP 12′
– sprawl
– air squat
– jumping jacks
– Wall climb
Work for 30″ on each movement, then 1’00” and 1’30”.

MAIN
SUPPORT YOUR LOCAL BOX FUNDRAISER
10′ AMRAP
10 air squats
9 DB snatch right
10 push ups
9 DB snatch left

DB 15/20kg or any other object you can safely move from the ground to overhead in one fluid movement.

Clicca QUI per il video del Workout

COOL DOWN
8x 30″ on / 30″ off: bottom push up hold
4x 8 russian push up, 10 alt V up, 12 tuck up, 14 flutter kicks, 45″ rest

Saturday 04, April – 2020

WARM UP
1-6
sprawl
Air squat
Sprawl
Push up
Inchworm

6RFT
6+6 reverse lunge in front rack
6+6 ohs
8 burpee ground to shoulder
6+6 weighted box step up or forward lunge in front rack
6+6 hard push up: one arm or side to side
6 burpees ground to shoulder

Friday 03, April – 2020

STRENGTH

3 sets
20+20, Hamstring Curls
2’’ hold in contr.

3 sets
20+20 Leg extension
2’’ hold in contr.

4x
30’’ hollow
30’’ side plank, sx
30’’ rest
30’’ hollow
30’’ side plank, sx
30’’ rest

6x
30’’ hold bottom push up
30’’ rest
30’’ wide push up
30’’ rest


MAIN

AMRAP 12’
3 strict pull up
5 dip
15 push up
30 m hsw o 30m lateral hsw o 6 wall climb

Thursday 02, April – 2020

ENDURANCE

FOR TIME: DOUBLE LADDER
50/10 → 10/50

50 burpees
50 step up weighted
10 burpees jump over
10 sumo deadlift highpull

Wednesday 01, April – 2020

FOR TIME

20-16-12-8-4
pistols / candle roll to pistols / hawaian squat(-4)

15-12-9-6-3 Squat & tuck jump (-3)

10-8-6-4-2 Thruster (Squat&Press) (-2)

6 Romanian deadlift (deficit) after each set.

Start with 20 pistols, then 6 romanian deadlift, 4 reps less in each round of pistol.
Then 15 squat&tuck jump + 6 romanian deadlift, 3 reps less in each round of squat&tuck jump.
The same for the thrusters, but 2 reps less.

Tuesday 31, March – 2020

WARM UP
5 sets
5-10 table row
20 mountain climber

STRENGTH
3-5 sets
3-10 strict pull ups,
3’ work on TU or DU


MAIN

AMRAP 30′
20 deadlift a gambe tese
16 bent over weight row
12 shoulder press
8 push press
4 push jerk
Ogni 3’00’’’: 10 TU / 20 DU / 20 tuck jump

Start with jump

Monday 30, March – 2020

Home Wod by Head Coach Camillo

STRENGTH:

E2MOM30′
ALTERNATING a-b-c (5 round tot)
a)
1 ‘max russian push up +
1’ max tuck v-up
b)
1’ max plank triceps extension
1’ max sit up
c)
8-12 back squats tempo [32X1]


MAIN

FOR TIME

21-15-9
same side jumping lunge (sx)
burpees HR
rest 3’

21-15-9
same side umping lunges (dx)
burpees HR
rest 3’

21-15-9
same side shoulder press (sx)
lateral burpees
rest 3’

21-15-9
same side shoulder press (dx)
lateral burpees

Friday 27, March – 2020

WOD by Head Coach Camillo

STRENGTH
5 rounds:
5 bent over DB row, 5” hold in max contr.
max time hold in pull up/table row, up position
1’00” rest


MAIN
Cap time 30′:

N RFT:
9 push ups
9 cal row or 18 sdhp
N RFT:
6 box jump or jump over obst.
6 cal row or 12 sdhpl
N RFT:
3 strict pull up or 6 table row
3 cal row o 6 sumo deadlift highpull
—–CHECK AT 15′ (read INFO)—–
N RFT:
6 box jump or jump over obst.
6 cal row or 12 sdhpl
N RFT:
9 push ups
9 cal row or 18 sdhp

INFO
• N rounds= 3 beginner, 4 regular, 5 elite
• Goal: 25′ high intensity
• CHECK AT 15′:
– If you finish before 15′, you can immediately continue with the following phase (Nx 6+6, Nx 9+9)
– If you not, in the remaining time you can complete it and continue as an AMRAP of the last work (3+3) till te cap time 30′.

Thursday 26, March – 2020

WOD by Head Coach Camillo

ENDURANCE
1′ snatch, or swing, or clean
1′ double unders/tuck jump /single unders
1′ body complex: 1 push up+1air squat+ over high obst.
1′ burpees: MAX EFFORT
2′ db snatch
1′ du
1′ body complex
1′ burpees
2′ db snatch
2′ du
1′ body complex
1′ burpees

… So on, each round add 1min in the next exercise.
Burpees always in max effort!

Beginner: complete 2′-2′-2′-2′ (tot 30′)
Regular: complete 3′-3′-2′-2′ (tot 49′)
Elite: complete 3′-3′-3′-3′ (tot 72′)

Wednesday 25, March – 2020

WOD by Head Coach Camillo

 

FOR TIME
200 weighted lunges
Every break: 60 scalini
100 push up
Every break: 30 jump high
50 hspu
Every break: 15 burpees

Beginner: 100 lunges, 50 push ups, 25 hspu
Elite: vest/weighted backpack