Posts Tagged: #serviziocompleto

Saturday 11, April – 2020

STRENGTH
6x 20 Leg extension, 2″ in max contr.

SKILL 10′ HSW

MAIN

3 RFT
100 Lunges
80 DU
60 Russian sit up
40 Push up
20 Hspu
40 Push up
60 Russian sit up
80 DU
100 Lunges

Friday 10, April – 2020

STRENGTH
5/6 sets
Bent over Row, Tempo [2125]
5 reps non dominant arm
5 reps dominant arm
5 reps two arms


EMOM-MAX, ALT:
1 Burpees, +3
5 Swing, +5
When you fail in the minute, stop the wod
REST 3′
FOR TIME – INVERTED LADDER
Start where you failed the emom, then ladder down.

COOL DOWN
5 sets
10 Half biceps curl – from full extend to 90 – right
10 Hal biceps curl – from 90 to full close- right
10 Half biceps curl – from full extend to 90 – left
10 Half biceps curl – from 90 to full close- left

5 x 8/10 Scott press

Thursday 09, April – 2020

WARM UP
5/6 RNFT
10 DU
4 sprawl
4 air squat

MAIN
REPEAT x4

TABATA 20” ON/ 10” OFF
4x DU
4x Burpees
4x Mountain climbers
4x No target wall ball
REST 2′-4′

COOL DOWN
3/4x 10 Tempo deficit push up [4211]
4x 15/20 Triceps overhead extension

Wednesday 08, April – 2020

MOBILITY
3 ROUNDS
20″ on, 10″ off to change position
– Snow reverse angels
– cat / horse
– glute bride

WARM UP
5/8 RNFT
5 hollow rock
1 hanstand tripode

SKILL HSW 10′-15′

MAIN
FOR TIME
20-40-60-80-100-80-60-40-20
russian swing
sprawl
Every 3′: 15”/20” max effort air squat

Tuesday 07, April – 2020

WARM UP
3 RNFT
6 squat
6 I-Y-T
6 superman rock
6 hollow rock
6 candle to stand

STRENGTH
6x
10 bulgarian split squat, right
10 bulgarian split squat, left
10 handstand side touch, wall facing

MAIN

REPEAT 2 or 3 TIMES

AMRAP 5′
5 one leg jump over, right
5 one leg jump over, left
10 thrusters

REST 2′

AMRAP 5′
5 strict pull up / 10 table row
10 squat clean

– light weight object, high intensity work-

COOL DOWN
6x 20 hamstring curls, 2″ in max contr.

5 round
30” back extension
30” superman rock
8/10 biceps curl

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