Posts in Category: Senza categoria

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

Tuesday 24, March – 2020

WOD by Head Coach Camillo

WARM UP
10-8-6-4-2 air squat
2-4-6-8-10 lunges
5 sprawl

1-2-3-4-5
table row
Ground to shoulder

STRENGTH
5 RFT
10 strict pull up/20 table row
10 heavy good morning after every set
10 back squat

MAIN
3RFT
200m heavy object carry
20 over high obstacle (wall, table, etc)
10 c&j (sandbag, backpack, etc)

Saturday 28, March – 2020

WOD by Head Coach Camillo

WARM UP
AMRAP 7′ easy pace
18 jumping jack
12 russian twist
6 air squat
3 inchworm

A) AMRAP 7, rest 3′ before B
10 thrusters
10m handstand walk /4 wall climb

B) AMRAP 7′, rest 3′ before C
10 thrusters
10 hspu

B) AMRAP 7′, rest 3′ before C
10 thrusters
10 push up

COOL DOWN
5 RFT
15 Sit up
15 tuck V

Monday 17, February – 2020

Saturday 15, February – 2020

Friday 14, February – 2020

Thursday 13, February – 2020

Wednesday 12, February – 2020

Tuesday 11, February – 2020