WOD

Daily Program 16 macro 2020

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WARM UP 4 ROUNDS 5 WALKOUT 10 AIR SQUAT 15 SIT UP 20 JUMPIN’ JACK MOBILITY DRAGON DX PIGEON DX DRAGON SX PIGEON SX SPALLA SX INTRA/EXTRA SPALLA DX INTRA/EXTRA SQUAT ROUTINE PUMPING E2MOM x 5 MAX REPS UNBROKEN PUSH UP ACTIVE REST NO PUSH UP BURPEES SKILL WORK 5 ROUNDS FOR TIME 10 REVERSE […]

WOD

Daily Program 15 marzo 2020

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TEAM W.O.D. EMOM 30′ Team of 2 – Relay WORK – 1′ each – NO EQUIPMENT – 4 Burpees 8 Air Squat 4 HSPU (Push Up) 8 Lunges – YES EQUIPMENT – 4 Thruster 8 Overhead Squat (Front Squat) 4 HSPU 8 Overhead Lunges

WOD

Daily Program 13 marzo 2020

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WARM UP Se possibile 10’ RUN Amrap 5’ 5 walkout 5 down up 10 hollow rock 10 glutes bridge MOBILITY (5’) Cane/Cobra Torsioni destra-sinistra Apertura pettorale ADDOME: 5 x 10” – Plank braccia PIEGATE statico gamba dx al gomito – dinamica gamba sx al gomito – dinamica gamba dx al gomito – statica gamba sx […]

WOD

Daily Program 12 marzo 2020

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WARM UP Se possibile 5’ RUN oppure 50 walking lunges Amrap 5’ 7 sit up 7 air squat 7+7 shoulder rotation 2 wall climb MOBILITY (5’) Rullate sulla schiena + Apertura spalle + Squat routine + Polsi ADDOME: 5 x 10” – Plank braccia TESE statico apro-chiudo gambe gamba dx al petto statica gamba sx […]

WOD

DAILY PROGRAM 11 MARZO 2020

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WARM UP 3 round of: 7 walkout 7 sit up 7 air squat MOBILITY Rullate sulla schiena Squat routine Apertura pettorale TECNICA DI WALL CLIMB TECNICA DI PISTOL WOD – TOTAL TIME 24’ 8 round of: 30” Wall Climb 30” Pistol Squat (or air squat) 30” Sit Up 30” Push Up 60” REST between rounds […]

WOD

Daily Program 10 marzo 2020

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WARM UP Amrap 5’ 8 chiusure a 1 gamba 8 down up 8 walkout MOBILITY (5’) Rullate sulla schiena Schiena a terra – torsione gambe destra e sinistra Apertura Spalle ADDOME (18’) START EVERY 3 MINUTES – 6 ROUND 30” HOLLOW ROCKS 30” PLANK 30” ARCH ROCKS W.O.D. BRUTAL BURPEES For time: 120 BURPEES – […]

WOD

DAILY PROGRAM 09 MARZO 2020

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WARM UP 5’ SLOW RUN followed by 3 round of: 10 air squat 10 sit up 10 glutes bridge 10 shoulder rotation MOBILITY (5’) Rullate sulla schiena Apertura Spalle Polsi INTERVAL TRAINING: RUN (15’) 10 round of: 30” WALK 30” JOG 30” SPRINT (GO FAST!) WOD – TIME CAP 15’ 50-40-30-20-10 Plank shoulder Taps 10 […]

WOD

Daily Program 07 marzo 2020

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WEIGHTLIFTING Snatch GYMNASTIC Core Work & Handstand POWERLIFTING Bench Press CROSSFIT BASIC For Time: 1 Rounds of “Big Arm, Big Legs”, 12 Burpees 3 Rounds of “Big Arm, Big Legs”, 12 Burpees 6 Rounds of “Big Arm, Big Legs”, 12 Burpees 1 Round of “Big Arms, Big Legs”: 5 Wallballs 3 Clean PROJECT ATHLETE Barbell […]

WOD

Daily Program 06 marzo 2020

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CROSSFIT W.O.D. “Slow and smooth” Complete as many QUALITY round as possible in 20’ of: 5 Back Squat (90% MAV5) 5 Strict Toes to Ring 5 Kipping Toes to ring 5 Deficit HSPU WEIGHTLIFTING Snatch