HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up straight arms
5 air squat
3 push up
3 sprawl

SKILL

10′ PRACTICE HAND STAND WALK

try this skill of hand stand walk on the spot
https://www.vimeo.com/394371774/111abafa78

WOD

10 ROUNDS

10 one arm thruster (5+5 use kb, db, bottle of water)
10 over head lunges (5+5)
5 burpees over the obstacle (kb, db, bottle of water)

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

20″ WORK / 10″ REST
3 rounds

a) sit up
b) sit up pass on obstacle
c) over head sit up (right arm)
d) floating kick
e) over head sit up (left arm)

WOD

2 ROUNDS

AMRAP 5′
work only in apnea

10 push up
10 walking lunges
5 air squat

rest 2′

400 mt run
(nasal breathe only)

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

WOD

FOR TIME

100 push up
200 air squat
200 sit up

every break 50 su or 50 jumping jack

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

8 ROUNDS

30″ plank
+
10″+15″ side plank

WOD

FOR TIME

50-40-30-20 jump squat
20-30-40-50 hollow rock
50-40-30-20 lunges

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

AIR SQUAT
3×15
tempo 2020

2″ to go in bottom position and 2″ to get up

WOD

AMRAP 12′

5 burpees
10 air squat
10 push up
5 hand stand push up

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

STRENGHT

STRICT HSPU or KIPPING HSPU

accumulate in 4′ 20 – 35 reps of kipping hand stand push up
rest2′
accumuluta in 3′ max rep of hand stand push up

WOD

4 ROUNDS

20 reverse lunges
15 burpees
10 pistol (5+5)
3 wall climb

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

WOD

20″ WORK / 10 ” REST

50 jump squat
100 jumping jack (200 jump rope)
50 american swing (good morning with back pack)
50 push up
50 V sit up
50 table row
50 lunges

per HOME WOD scorrere alla fine della pagina

STRENGHT

TABATA 3 RDS
20″ on / 10″ off

-sit up
-sit up pass on kb
-over head sit up (right arm)
-floating kick
-over head sit up (left arm)

WOD

E2MO2M

A
12 pull up
12 push up
12 air squat

B
6+6 db squat snatch
6 db step up over
3+3 devil press one arm

per HOME WOD scorrere alla fine della pagina

STRENGHT

STRICT CHIN UP

Rx 8×3 in L-sit
Sc 6×2

75″ rest between

WOD

FOR TIME
15 – 12 – 9 – 6 – 3

Power snatch
Over Head Squat Lunges

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up
3 table row

STRENGHT

TABLE ROW

tempo 3030
la tirata (quindi la contrazione delle braccia) deve durare 3 secondi, nessuna pausa e altri 3″ per la fase passiva (distensione delle braccia).

WOD

FOR TIME
21 – 15 – 12 – 9 – 6 – 3

Push up
jumping lunges

per HOME WOD scorrere alla fine della pagina

STRENGHT

HANG POWER SNATCH
6×6

90″ rest between

WOD

4 ROUNDS

200 mt run
max reps one arm kb push press

2′ rest between

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

WOD

4 ROUNDS

200 mt run
max reps one arm kb push press

2′ rest between

per HOME WOD scorrere alla fine della pagina

WOD

FOR TIME
10 – 20 – 30 – 40

clean & jerk

at the end of every round

15 V-sit up
10 mt one kb carry over head

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

WOD

5 ROUNDS

200 mt run / 200 su
20 V- sit up

per HOME WOD scorrere alla fine della pagina

STRENGHT

TABATA

1 one leg v-sit up
2 bar L sit up (inverted)

90″ rest between

WOD

3 ROUNDS

AMRAP 3′

18 american swing
5+5 DB one arm shoulder to over head

rest 30″

AMRAP 3′

15 du/30 su
6 over head squat

HOME WOD

WARM UP

10 jumping jack
5 back extension
5 sit up
5 air squat
3 push up

STRENGHT

1 one leg v-sit up
2 bar L sit up (inverted)

WOD

3 ROUNDS

AMRAP 3′

18 american swing / 18 push up
5+5 KB one arm shoulder to over head / 18 grasshopper

rest 30″

AMRAP 3′

15 du/30 su/ 50 mountain climb
6 squat front wall straight arms / 3+3 one arm kb over head squat