HOME WORKOUT WEEK 4 | 2020
>MONDAY 23/11 ENDURANCE CLASS AS MANY FAST AS POSSIBLE, WHIT A RUNNING CLOCK @0 - 4 ROUNDS OF:100 SU'S25 DB / KB DEADLIFT @10:00 - 4 ROUNDS OF:15 DB / KB POWER CLEAN15 BURPEES OVER THE BAR @20:0050 UP & DOWN40 LUNGES30 DB /
HOME WORKOUT WEEK 3 | 2020
>MONDAY 16/11 ENDURANCE CLASS WARM UP GENERALE & ATTIVAZIONE EVERY 5’ x 40’ (8 ROUNDS) - ALTERNA I DUE ROUND 15 GOBLET SQUAT 15 A.SWINGS 400m RUN / 20 BURPEES 15 PUSH UPS 15 SIT UPS 400m RUN / 200 salti con corda GIRLS
HOME ALONE WORKOUT WEEK 14
MONDAY 25/05 STANDARD CLASS Wu: 3 ROUNDS OF:15 + 15 Split Squat 15 V-Ups Alternati 5 Reverse Burpees Rest 1’ EVERY 2’30” X 15’:10 + 10 One Leg Deadlift 10 Dip FOR TIME - 5 Rounds Of:40 Sumo Deadlift 40 Db / Bottle
HOME ALONE WORKOUT WEEK 13
MONDAY 18/05 STANDARD CLASS STRENGTH: Emom 12’a) 5 + 5 Steps Duck Walkb) 10 x Reverse Snow Angelsc) 15 x Hollow Rocks CONDITIONING: 6 Rounds6 Devil Press12 Mountain Climbers18 Squat Jumps24 Butterfly Sit Ups TUESDAY 19/05 GYMNASTIC CLASS WEDNESDAY 20/05 STANDARD CLASS STRENGTH: 12’ Amrap1 x Wall Climb
HOME ALONE WORKOUT WEEK 12
MONDAY 11/05 STANDARD CLASS Wu: Tabata 8’Affondi Incrociati Back Extension Every 3’ x 15’:15 Reverse Hipe 15 Dip Box 15 Hollow Rocks Wod: 50 -30 -10 Broomstick Thrusters Burpees Over TUESDAY 12/05 WEIGHTLIFTING CLASS WEDNESDAY 13/05 STANDARD CLASS Wu: 5 - 10 - 15 - 20 Burpees Mountain
HOME ALONE WORKOUT WEEK 11
MONDAY 04/05 STANDARD CLASS STRENGTH: Emom 12’1. 8 + 8 Suitcase Deadlift2. 16 Alternated V-Ups CONDITIONING For A Total Of 5 Sets1 Min Max Reps Sumo Deadlift High Pull1 Min Max Reps Push Ups HR1 Min Rest TUESDAY 05/05 WEIGHTLIFTING CLASS WEDNESDAY 06/05 STANDARD CLASS STRENGTH: 12’ Amrap (For Quality)45
HOME ALONE WORKOUT WEEK 10
MONDAY 27/04 STANDARD CLASS Emom 24’:a) 12 + 12 One Leg Ponte Glutei (piede in appoggio su un rialzo) b) 12+ 12 Cossack Squat c) 24 Back Extensiond) Rest Every 4’ x 16’0 to 4.00 Max Reps Burpees 4.00 to 8.00 Max Reps Air Squat8.00 to 12.00
HOME ALONE WORKOUT WEEK 9
MONDAY 20/04 STANDARD CLASS EMOM 12’A) 20 + 20” Plank sulle maniB) 12 Ponte Glutei con elasticoC) 12 x Good MorningD) Rest CONDITIONING For Time / 16 Min Time Cap150 Single Arm Db Thruster every minute perform 5 Lateral Burpees Over The
home alone workout week 8
MONDAY 13/04 Pasquetta Wod (4’ ON 1’ OFF) X 35’40 Back Extension30 (Jumping Lunges + Squat Jump)20 V-Ups Alternati 10 Push Ups Hand Release IN THE REMAINING TIME DO MAX REPS OF 1 M Broad Jump TUESDAY 14/04 GYMNASTIC CLASS WEDNESDAY 15/04 STANDARD CLASS Every
Qualcosa nel Crossfit sta cambiando
QUALCOSA NEL CROSSFIT STA CAMBIANDO Qualcosa nel Crossfit sta finalmente cambiando, anche da oltre oceano arrivano analisi critiche al movimento, con proposte interessanti. if someone cannot perform an unweighted overhead squat without going into lumbar flexion, wouldn’t it make more sense
