Workout of the Day

01/03/2020

BUON COMPLEANNO MASSIMO 

TEAM WOD:

28' Amrap

2 DL a 120/60kg da dividere

20 wb a testa

45 cal bike da dividere

N.B. each rounds change 45 cal bike with 45 cal row

28/02/2020

BEGINNERS

8 rounds of

2 EMOM

20 DU/40 SU

12 cal assoult bike M / bike erg W

8 burp

rest time Plank

————-

INTERMEDIATE

Amrap 20'

9 cal  ROW/Ski erg

7 BMU

5 Power Snatch 45/25kg

27/02/2020

BEGINNERS

Amrap 15'

20 Squat

20 D.Snatch alt

200m RUN

—————

INTERMEDIATE

6 rounds of

6 PC 60/35kg

12 Burp Target

18 Squat

TC 15'

25/02/2020

BEGINNERS

15' amrap

5 TTB

7 Push Up

9 Cal bike

————

INTERMEDIATE

15' amrap

6 Step Up Over one Dumbbell in front rack 

8 DL 100-80 M / 65-55 W

10 Thruster one arm with one dumbbell (5 for arm)

26/02/2020

BEGINNERS

5 rounds of

8 HPC 50/30kg

16 cal ROW M / 14 cal W

TC 12'

———————–

INTERMEDIATE

TEAM WOD

4 rounds of:

Parte A:

2EMOM

15 cal M/12 cal W ski erg da dividere + 

15 cal M/12 cal W Bike da dividere +

8 BJ da dividere

Parte B:

2EMOM

15 cal M/12 cal W cal row da dividere + 

200m run assoult da dividere +

8 squat jump da dividere

24/02/2020

BEGINNERS

Amrap 14'

8 Thrusters

10 Step Up over with 2 dumbbell

————

INTERMEDIATE

600m run

50 burp

40 cal row

30 ttb

20 DU

10 HSPU

TC 14'

23/02/2020

TEAM WOD

4 persone

30' Amrap

5 WORM POWER CLEAN

10 BURP sincro

20 WB sincro a due un mirino + 20 sincro a due KTE (ogni rounds possono essere cambiati i membri del sincro)

300m run together

40 cal ski erg da dividere

20/02/2020

BEGINNERS

15' Amrap

5 Pull Ups

7 Burp

9 Cal row

—————

INTERMEDIATE

5 Rounds of

10 HPS 40/25kg

15 Cal bike/12 W

20 GHD

TC 15'

21/02/2020

BEGINNERS

5 rounds of

15 GHD sit up

200m run

10 STOH

TC 13'

————

INTERMEDIATE

EMOM 14'

ODD 18 M / 14 W cal ROW + rest time wb 9/6kg

EVEN 30 DU / 60 su rest time Asw 16/12kg

22/02/2020

BEGINNERS

EMOM 14'

ODD 15 cal M / 12 cal w Ski erg

EVEN 15 cal M / 12 cal w Bike Erg

———–

INTERMEDIATE

7 Rounds of

Each 2':

4 Squat Clean 60/40kg

8 Sit Up

12 Dumbb Snatch alt 

WORKOUT OF THE DAY