GIORNATA MONDIALE CONTRO LA VIOLENZA SULLE DONNE

“l’unica forma di violenza su una donna AMMESSA, è lo schiaffo sul culo a pecora“

il coach

STRENGTH

CORE STRENGTH

15 back extension
15 sit up (5 strict toes to bar)
16 elbow to knee with 2″ pause
8/side side plank rise twist

WOD

FOR TIME

BARBELL
10 rounds

8 shoulder to over head
4+4 reverse lunges front rack
15 sit up

KB/DB
10 rounds

4+4 strict press (push press at most)
6+6 reverse lunges
15 sit up

BODYWEIGHT
10 rounds

6 diamond push up
12 reverse lunges
15 sit u p

STRENGTH

BARBELL

HANG POWER CLEAN
10×3 rebounce

KETTLEBELL/DUMBBELL

TABATA (8×20″on/10″off)
HANG POWER CLEAN
work only with 1 arm for round

NO EQUIPMENT

BACK WIDOW
10×4

WOD

FOR TIME

BARBELL
6 rounds

100 du/su
5 squat snatch
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat

KB/DB
6 rounds

100 du/su
5 squat snatch (no alt.)
(7 power snatch with kb)
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat

BODYWEIGHT
6 rounds

100 du/su
10 lying lateral pulldown
10 burpees
3 strict hand stand push up (7 kip hspu)
16 pistol squat

STRENGTH

BARBELL

CURL + ROW 6 x 4 + 8

KETTLEBELL/DUMBBELL

CURL + ROW 6 x 10 + 16 (8+8)

NO EQUIPMENT

DIP CHAIR + ARCHER PUSH UP 6 x 12 + 6 (3+3)

WOD

FOR TIME

BARBELL
3 rounds

21 deadlift
9 front squat
6 strict pull up (6 sumo deadlift high pull)

KB/DB
3 rounds

21 american swing
15 goblet squat (15 wall ball)
12 table row

BODYWEIGHT
3 rounds

20 lunges (alternated)
15 air squat (15 box jump)
12 table row

STRENGTH

SIT UP CIRCUIT
6 ROUNDS

20 hollow rock
10″ hollow hold position
5/side dead bug
5/side quadruped

no rest between rounds

WOD

FOR TIME
challenge wod

100 – 80 – 60 – 40
jumping squat
80 – 60 – 40 – 20
sit up

guest star https://www.youtube.com/watch?v=T7kR9HHE4m4&feature=youtu.be

WOD

FOR TIME

50 – 40 – 30 – 20 – 10
sit up
air squat (KB/DB american swing – BB deadlift /2)
100 mountain climber

flow: 50 sit up 50 air squat ( or american swing if you have KB or DB; 25 deadlift if you have barbell) 100 mountain climb, 40 sit up 40 air squat ( or american swing if you have KB or DB – 20 deadlift if you have barbell) 100 mountain climber, ecc……

STRENGTH

SIT UP CIRCUIT
3 ROUNDS

20 inverted mountain climber
10/side one leg v sit up
10 seated pike up over KB/DB/BOTTLE

WOD

FOR TIME

100 du/du (jumping jack)
10 hand stand push up (scaled version see follow video)
100 du/su
10 power clean (KB/DB 6+6)*
100 du/su
10 pull up (table row see video)

*. 10 step up on chair

guest star https://www.youtube.com/watch?v=LO2CkpXRS7Q&feature=youtu.be

STRENGTH

BARBELL

POWER SNATCH
+
HANG SQUAT SNATCH

10 x 2+1

KB/DB/NO EQUIPMENT

BULGARIAN SQUAT

6 x 10 +10
hold kb or db on chest

WOD

FOR TIME

40 – 30 – 20 – 10
clean & jerk (kb/db 40=20+20)
80 – 60 – 40 – 20
air squat
10 sumo deadlift high pull

IF NO EQUIPMENT

80 – 60 – 40 – 20
air squat
sit up
10 diamond push up

STRENGTH

NO EQUIPMENT

6 ROUNDS
30″ arch hold position
30″ hollow hold position

30″ REST

BARBELL

over head squat
6×4
6×10 only with empty bar

KB/DB

4 rounds
6+6 windmill
6+6 row

no rest between rounds

WOD

FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
hand stand push up
2 – 4 – 6 – 8 – 10 – 12- 14 – 16- 18 – 20
burpees
5 power snatch (1 wall climb*)

flow: 10 hspu 2 burpees 5 power snatch, 9 hspu 4 burpees 5 power snatch…….

guest star

CONDITIONING

EMOM 6′
(every minute on minute)

3 thruster (6 jump squat)
3 burpees

For 6 rounds, perform in the same minute 3 reps o thruster and 3 reps of thruster, rest in remaining time of the minute

REST 2′

EMOM 6′

1′ grasshopper
1′ rest

For 6 rounds, perform in 1′ max reps of grasshopper, in the next 1′ rest.

WOD

5 ROUNDS

75 du / 100 su (100 jumping jack)
35 V sit up
15 push up hands release

if you have a barbell perform 12 shoulder to over head

if you have a kettlebell or a dumbbel perform 7+7 shoulder to over head

SHOULDER TO OVER HEAD (stoh) means every type of press thath start from the soulders and end on top of the head with straight arms.

STRENGHT

HOLLOW ROCK

accumulate 100 reps in a few sets as possibile

no more 7 sets

WOD

FOR TIME

from 10 to 1

KB devil press
30 jump rope

FLOW: 10 devil press 30 jump rope, 9 devil press 30 jump rope, 8 devil press …..

SKILL

HAND STAND WALK

WOD

4 ROUNDS

400m Run
20 KB Thruster
40m KB Farmer’s walk
20 Jumping air squat

STRENGHT

SIT UP CIRCUIT
3 rounds

10 side plank pulse + twist
20″ plank
10 side plank pulse + twist
20″ plank
20 KB russian twist

no rest b/w movements

1′ rest b/w rounds

WOD

20′ EMOM

(1) – KB lateral lunge, alternating
(2) – Seated KB press
(3) – KB Single leg hip thrust, alternating
(4) – KB row
(5) – Rest