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)

Monday 23, March – 2020

WOD by Head Coach Camillo


STRENGTH

EMOM20, ALT(5 set)
30-45″/side Single leg L-sit hold – goal: gamba tesa
30-45″/side Single leg L-sit hold – goal: gamba tesa
20″ bottom push up hold
10-15″/side single leg wall squat

MAIN
FOR TIME
5-15-25
Goblet squat
Push ups

Immediatly into

25-15-5
Swing/snatch
Dip

 

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

Saturday 21, March – 2020

WOD by Head Coach Camillo

EVERY 7′ FOR 42′ (6 SETS)
42 du
32 burpees
22 sit ups
12/side shoulder press

Friday 20, March – 2020

WOD by Head Coach Camillo

WARM UP
10 rounds not for time
5 air squat, 4 sit up, 3 tuck jump

MAIN
5 RFT
only left side
10 kb/db one leg deadlift
10 kb/db one arm devil press
10 kb/db hang clean
10 kb/db shoulder/push press,
10m oh walk
Repeat on right side
This is one round.

COOL DOWN
3/4 rounds
40 russian twist
30 reverse hyper
20 reverse v up

 

Thursday 19, March – 20202

Wod by Head Coach Camillo

MAIN
FOR TIME
Buy in: 100 KB swing/DB snatch
5 rounds
20 gtsh
10 push ups
Cash out:100 kb swing/DB snatch

Ogni 2′: 5 burpees

COOL DOWN
4x (10 band fly + 10 bent over banded triceps extension)
4x ( 10 db triceps oh ext + 10 db bench press + 10 db pull over)

Wednesday 18, March – 2020

WOD by Head Coach Camillo

WARM UP
2 rounds no rest
20 banded face pulls
20 banded pull aparts
Then 1′ rest, and repeat

MAIN

10′ AMRAP
10 Hspu / pike push ups
20 sit ups
30 alt. pistols / hawaian squat

Rest 5′

AMRAP20:
2 weighted box step up
2 bench/box jump over,
+2 reps/each round

Tuesday 17, March – 2020

WOD by Head Coach Camillo

WARMUP
5 rounds not for time
20 alternate DB renegade row,
15 snow reverse angels
10 scott press


MAIN

EMOM20, alt:
30″ strict pull ups (door, table row)
max du
30″ handstand walk / wall climb ub
max du

COOL DOWN/MIDLINE
5RFT
30 floor windshield
20 reverse crunch,
10 V up

Monday 16, March – 2020

WOD by Head Coach Camillo

WARM UP
5 rounds not for time
10 shoulder tap in plank
8 combra push up
6 cossack squat
4 side plank
2 wall climb

MAIN
3/4 CYCLES of
6′ AMRAP – 3′ REST
2 dip
2 push ups, wide stance
2 shuttle run 5m
Info: +2 reps each round (4/4/4, 6/6/6, etc)

Saturday 14, March – 2020

Wod by Head Coach Coach Camilla 

E5’OM30
20 american swing
30 sdhp
40m sandbag sled push