Workout of the Day

BEGINNERS

10 rounds of:

5 TTB

7 burp

9 BJ

12 Squat

———–

INTERMEDIATE

9' amrap

7 Hspu

14 cal Row

rest 2'

9' amrap

8 Pistol

12 cal bike

BEGINNERS

Amrap 20' (all with kett)

(kett 24/16kg)

4 ASW

8 DL

12 Goblet squat

8 PP 

4 Asw

rest 1' each rounds 

————–

INTERMEDIATE

TC 8'

27 21 15 9

WB & BJ

———

rest 2'

——–

TC 8'

21 15 9 6

FS from Groud 50/30kg & TTB

TEAM WOD

Amrap 30'

I GO YOU GO

5 STOH with 2 Dumbbell

10 ASW

5 BS 60/40kg From Rack

10 V-Up

BEGINNERS

50 BURP

50 cal Row

50 Thruster 20/15kg

50 BJ over

TC 14'

————-

INTERMEDIATE

Amrap 20'

10 HSPU/Push Up HR

20 Jumping Lunge

10 BMU/CTB 

20 GHD/Sit Up

10 Ring Row

BEGINNERS

6 rounds of

8 DL 2 Kett 

16 D.snatch alt

TC 10'

————-

INTERMEDIATE

da 1 a 10 of

HPS 40/25kg

Pull Ups

TC 10'

BEGINNERS

Amrap 15'

4 HPC

8 Squat

12 RR

————————

INTERMEDIATE

AFAP

50 DU / 100 SU

30 BJ

400m run

20 TTB

TC 7'

rest 2'

6' Amrap

12 Pistol 

8 cal row 

4 burp

BEGINNERS

Accumulo di 100 cal row 

each minute start with 15 du / 30 su

TC 12'

—————-

INTERMEDIATE

6 rounds of

6 Burp step up over with 2 dumbb 

8 HPC 50/30kg

TC 12'

BEGINNERS

15' amrap

5 Push Up HR

10 GHD

15 Squat Jump

———————

INTERMEDIATE

7' Amrap 

10 Cal bike/ erg w

15 WB

REST 1'

7' Amrap

10 Cal row

5 Squat Clean a 60/35kg

BEGINNERS

10 rounds of

2 Strict Pull Up

8 cal bike

4 burp to bj 

8 cal row

TC 20'

—————-

INTERMEDIATE

Cindy Team rivisitato

20' amrap

5 Pull ups I go you go

10 Push ups Sincro with Clap

15 OH Squat Sincro with PVC

BEGINNERS

TEAM WOD (3 persone)

4 rounds 

30 Sumo DL with Worm (insieme)

20 Squat Jump over the Worm sincro

10 Push Ups sincro on the Worm

TC 17'

——————–

INTERMEDIATE

TEAM WOD (3 persone)

Amrap 20'

6 ROPE CLIMB (2 a persona)

18 BJ da dividere

6 Strict Pull Ups da dividere

18 M HSW da dividere (da dividere N.B. con assistenza di uno dei compagni del team)