RIAPERTURA BOX 25 MAGGIO
WARM UP
4 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension
Towel biceps curl
https://www.youtube.com/watch?v=p8z4fhUWhP4
90″ rest between
one arm kettlebell row
https://www.youtube.com/watch?v=J3zfFc1UfHo
90″ rest between
200 air squat
150 push up
every time you break 30″ plank
RIAPERTURA BOX 25 MAGGIO
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension
Kettlebell one arm over head squat with 2″ pause at bottom position
90″ rest between
IF YOU HAVE NOT EQUIPMENT
seated legs raise over the bottle/kb/db
https://www.youtube.com/watch?v=n_kbx8AQlJA
90″ rest between
21 american swing (or good morning with backpack front of)
21 air squat
11 v sit up
11 burpees
RIAPERTURA BOX 25 MAGGIO
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension
If you complete 35 reps at least in 30”, you can rest and start again with another round. Work finish when you’re not able to complete 35 sit up
5 push up
12 jumping reverse lunges
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
5 up&down
3 sit up
3 back extension
6 set from 6 to 12 reps
90″ rest between rounds
6 set from 5 to 8 reps
90″ rest between rounds
sit up
air squat
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 up&down
3 sit up
3 back extension
hollow position
arch position
90″ rest
one leg v sit up sx
one leg v sit up dx
20 jumping lunges
in remaining tim max rep push up
1′ rest between amrap
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down
90″ rest between rounds
90″ rest between rounds
500 DU/500 JUMPING JACK/ 1000 SU
every 4′ 12 burpees
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down
2′ rest between rounds
2′ rest between rounds
4×8 push up TEMPO 30×3
3″ per scendere petto a terra, nessun riposo una volta toccato il pavimento, 3″ per risalire
2′ rest between
2 squat clean
2 burpees
3 v sit up
1+1 pistol squat
2 burpees
3 v sit up
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull
3 front/goblet squat
3+3 push press
5 up&down
2′ rest between rounds
2′ rest between rounds
perform in every minute
1 burpee
2 sit up
every 2 rounds add 1 rep at burpee and 2 reps at sit up
Wall Ball
Box Jump
American Swing
Push Up
Jump Squat
V Sit Up
Thruster
Jump Squat
American Swing / DB Snatch
In caso di snatch col dumbbell il numero di rep (es.50) è riferito al totale tra braccio destro e braccio sinistro
Thruster
Front Squat
Shoulder To Over Head
diretta non garantita
WOD
Accumulate 200 goblet squat
every break 10 burpee
NO EQUIPMENT
accumulate 300 air squat
every break 10 burpee
LIVE CLASS 9 MAGGIO ORE 12:30
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 goblet
3+3 push press
3 snatch high pull (kb/)db)
3 muscle snatch (kb/db)
5 up&down
6 sit up
80 du – 150 su – 100 jumping jack
15 box jump
15 wall ball/thruster
80 du – 150 su – 100 jumping jack
10 box jump over
10 cluster
80 du – 150 su – 100 jumping jack
20 burpee
20 v sit up
80 du – 150 su – 100 jumping jack
15 box jump
10 hollow rock
80 du – 150 su – 100 jumping jack
10 box jump over
15 v sit up
80 du – 150 su – 100 jumping jack
20 burpee
20 v sit up
80 du – 150 su – 100 jumping jack
15 box jump
7+7 thruster one arm
80 du – 150 su – 100 jumping jack
10 box jump over
7+7 cluster one arm
80 du – 150 su – 100 jumping jack
20 burpee
10+10 snatch
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
5 up&down
2′ rest between rounds
90″ rest between rounds
follow the sequence of abs burning with active recovery
9 archer push up
9 sumo deadlift high pull
9 diamond push up
9 power clean
15 pike push up
https://www.youtube.com/watch?v=sposDXWEB0A
20 sit up
30 air squat
9 archer push up
9 sumo deadlift high pull
9 diamond push up
9+9 hang power clean
WARM UP
5 rds
10+10 alternating jumping jack
10 squat front wall straight arms
3 push up
3 clean high pull (only kb/db)
3+3 push press (only kb/db)
3 snatch high pull (only barbell)
3 muscle snatch (only barbell)
5 up&down
rest as you need
power clean (start from ground)
9 power snatch
6 hand stand push up
9 over head squat
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up
6+6 pistol squat (beginner 12 air squat)
30 sit up
8+8 hang snatch
6 hand stand push up
12 wide push up (gomiti larghi)
https://www.youtube.com/watch?v=B78GwfC-87Y
3+3 shoulder tap
https://www.youtube.com/watch?v=r8WwpGQlq7U
30 sit up