Workout of the Day

08/08/2020

Happy Holiday

WOD 1

21 15 9

Devil press 2 dumbb e ctb/Pull ups

TC 12′

WOD 2

Amrap 12′

10 Pistol

15 cal bike

10 PS 40/25kg

15 GHD

07/08/2020

WOD 1

Emom 12′

ODD max rep WB

EVEN max rep DU

Rest 5′

WOD 2

Emom 12′

ODD max rep Dumb Snatch

EVEN max rep rope climb

06/08/2020

WOD 1

Amrap 12′

1…2…3 ecc

Squat Clean 60/35kg & BMU

Rest 5′

WOD 2

4 rounds of

15 Cal ROW

10 ALT OH Lunge 1 arm with dumb DX

15 Cal row

10 ALT OH Lunge 1 arm with Dumb SX

05/08/2020

WOD 1

21 15 9

DL 100–80kg M/75-55 W

STOH with 2 Dumb

TC 10′

rest 5′

WOD 2

Amrap 10′

15 ASW

10 TTB

5 Push up hr

04/08/2020

Emom 30′

primo minuto 30″ all out ski erg

secondo minuto 30″ all out HPS 30/20kg

terzo minuto 30″ all out Bike erg

quarto minuto 30″ all out strict pull ups/pull ups

quinto minuto rest

03/08/2020

WOD 1

5 rft

5 HSPU

10 Dumb Hang PC 2 dumb

15 BJ over

TC 10

WOD 2

Emom 10′

ODD 30″ max rep BS al 75%

EVEN 30″ max rep Burp

02/08/2020

20′ amrap

Bumper 20kg M /10kg W

4 Snatch squat with bumper

8 Burp on the bumpers

12 sit up with bumper

16 OH Lunge with bumper

01/08/2020

WOD 1

8 rft

5 OHS 50-40-30kg M/35-30-20kgW

10 Cal row

TC 10′

WOD 2

Amrap 10′

6 Kett SP one arm (3 for arm)

12 Kett Clean one arm (6 for arm)

each 2 round 1 Turkish Get Up (1 for arm)

31/07/2020

WOD 1

10′ emom

ODD 7 SDHP 30/20kg + 7 Burp lateral

EVEN 7 BJ over + 7 Ring Row

rest 5′

WOD 2

Amrap 10′

20 DU/40 SU

15 GHD

10 Pistol

30/07/2020

WOD 1

21 15 9

Dumb Snatch alt & Cal row & Hspu

TC 10′

rest 5′

WOD 2

50 Pull Ups

50 Thrusters 20/15kg

50 SiT up

TC 10′

WORKOUT OF THE DAY