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
home alone workout week 7
MONDAY 06/04 STANDARD CLASS 5’ WARM UP STRENGTH: EVERY 2’30” X 15’ 10 GOBLET SQUAT1’ PLANK HOLD CONDITIONING: AMRAP 16’20 DB SNATCH60 JUMPING JACKS15 THRUSTERS30 JUMPING JACKS TUESDAY 07/04 GYMNASTIC CLASS WEDNESDAY 08/04 STANDARD CLASS 5’ WARM UP STRENGTH: EVERY 2’30” X 15’10 ROMANIAN DEADLIFT (WEIGHTED)20 PUSH UPS (REGULAR BODYWEIGHT / ADVANCED WEIGHTED) CONDITIONING:
