>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 CLASS
EMOM 9’ – 30” ON/30” OFF
ELEVATED HIP THRUST
DOG BIRD
DOG BIRD
EMOM 9’ – 30” ON/30” OFF
SCAPULAR CIRCONDUTIONS IN PLANK POSITION
I RAISES
LEG CURL A TERRA
AMRAP 9’
30 AIR SQUATS
25 LATERAL JUMP OVER THE OBSTACLE (20 CM)
20 REVERSE LUNGES
15 HAND RELEASE PUSH UPS
10 BURPEES
>TUESDAY 17/11
ENDURANCE CLASS
PARTE A – EVERY 2’ X 18’ (3 ROUNDS)
A) 12+12 ONE LEG HIP THRUST
B) 40” WALL SIT + 40” HOLLOW HOLD
C) 12 DIP SU PANCA/BOX + 15 V-UPS
PARTE B – EMOM 21’ (7 ROUNDS)
A) 14 ALT DB SNATCH
B) 20 AIR SQUATS
C) 10 BURPEES
*Usare un qualsiasi attrezzo a disposizione per snatches, esempio kettlebell o manubri o sandbag.
*Aumentare di 1 burpee ad ogni giro chi riesce.
>WEDNESDAY 18/11
ENDURANCE CLASS
FROM 0:00 TO 10:00 4 ROUNDS
10+10 REVERSE LUNGES CON MANUBRI O KB
10 PUSH PRESS
FROM 10:00 TO 20:00 10’ AMRAP
5 DEVIL PRESS
10 SQUAT
15 SIT UPS
FROM 20:00 TO 25:00
REST
FROM 25:00 TO 40:00 EVERY 2’30”X15’
5+5 ONE ARM THRUSTERS
8 BURPEES OVER
12 RUSSIAN SIT UPS
GIRLS CLASS
EVERY 4’ X 5 SETS:
CRUNCH FOOT 2 FOOT – 24 REPS
COPENAGHEN ADDUCTOR – 16 REPS
PUSH UPS SU RIALZO – 8 REPS
WALL SIT – 30”
12’ EMOM:
A) 20 ALTERNATING SPLIT SQUAT JUMPS + 10 MOUNTAIN CLIMBERS A GAMBE UNITE
B) 20 SIT UPS + 10 BACK EXTENSION
C) 20 GOBLET SQUAT + 10 MOUNTAIN CLIMBERS A GAMBE UNITE
D) 20 SUPERMAN IN PUSH UP POSITION + 10 BACK EXTENSION
>THURSDAY 19/11
ENDURANCE CLASS (riproposta)
WOD 1 PARTNER WORKOUT
I GO YOU GO: 12 ROUNDS (6 A TESTA) 18’ TIME CAP
5 BURPEES
250m RUN
10 PUSH UPS
6’ REST
WOD 2 PARTNER WORKOUT
I GO YOU GO: 12 ROUNDS (6 A TESTA) 18’ TIME CAP
5 BURPEES
250m RUN
12 WALKING LUNGES
>FRIDAY 20/11
ENDURANCE CLASS
PARTE A – 12’ EMOM (3 ROUNDS)
A) 15 DOUBLE DB DEADLIFT
B) 20” PLANK DX + 20” PLANK SX
C) 7+7 BULGARIAN SPLIT SQUAT
D) REST
PARTE B – EVERY 5′ X 6 ROUNDS (30′)
10 ALT DB HANG CLEAN & JERK
10 BROAD JUMP
10 GOBLET SQUAT
1’ CORDA
>SATURDAY 21/11
ENDURANCE CLASS
WARM GENERALE & ATTIVAZIONE
MURPH
1600m RUN
5 ROUNDS
20 PULL UPS/A. SWINGS
30 PUSH UPS
40 SIT UP
50 AIR SQUATS
1600m RUN
