Bologna Strength: WOD 26.3.20 #iorestoacasa Workout Core Two sets of: 60” Inchworms 60” Plank Hold from Elbows 60” Alternating Reverse Lunges 30” Wall Sit Hold 30” Shoulder Taps from Plank Position Conditioning EMOM 20’ (5 sets) Minute 1: 10-15 Push up Minute 2: 30 seconds of Max Reps Down Ups Minute 3: 10-15 Thrusters […]
Bologna Strength: WOD 25.3.20 #iorestoacasa Workout TRIBATA Hollow rock Superman Single leg hip thrust hold Conditioning For time: 8 rounds of… 10 1/2 Burpees 15 Air Squats 10 tuck jump or Box Jump or 1/2 squat jump Immediately followed by. . . 8 rounds of: 15 Deadlifts 15 Presses
Bologna Strength: WOD 24.3.20 #iorestoacasa Workout Conditioning EMOM 15’: Minute 1: 20 Air Squats Minute 2: 45” Knee Plank Hold Minute 3: 15 Cleans (cassa d’acqua) For the cleans you can use a plate, dumbbells, cassa d’acqua, zaino con peso or any other light object. Rest 3’ and then perform… 4 sets of AMRAP 2 […]
Bologna Strength: WOD 23.3.20 #iorestoacasa Workout Core 6’ EMOM sit ups Knee in & twists Dead bug Knee to elbow crunches 30” Side right leg raises 30” side left leg raises 1’ leg raises Conditioning For Time: 10 Lunges + 50 Double-Unders 20 Lunges + 50 Double-Unders 30 Lunges + 50 Double-Unders 40 Lunges + […]
“MCDONALD & GALAGHER” 2 Rounds for Time 200 meter Run 16 Kettlebell Swings 24/16 16 Pull-Ups 16 Front Squats 50/30 200 meter Run 14 Kettlebell Swings 14 Pull-Ups 14 Front Squats 200 meter Run 12 Kettlebell Swings 12 Pull-Ups 12 Front Squats
STRENGTH Power Snatch EMOM for 8 Minutes 2 rep @ 75% CONDITIONING AMRAP 20:00 750m Row/600 m run 20 Alternating Pistols 60 Double Unders *More Options: Light Goblet Squats instead of Pistols
WL Push Jerk Find 1RM in 15 Minutes CONDITIONING For Time 500m Row/400m row 40 Thrusters 20/15 500m Row 30 Thrusters 500m Row 20 Thrusters 500m Row 10 Thrusters ORE 19:30 ENDURANCE/SPARTAN
SKILL: Kipping & Muscle up or FOR VOLUME: Death by Muscle Up EMOM 10’ Start from 2 reps and add 1 every minute untile failure CONDITIONING For total time: 3 rounds of: 10 snatches (42,5/30) 12 Box Jump Over Rest 3 minutes Then, 3 rounds of: 10 bar muscle-ups 12 Box Jump Over Time cap: […]
STRENGTH For Weight Front Squat 5×3 (Start around 85%) Rest as needed CONDITIONING For Rounds and Reps AMRAP 12 Minutes 12/8 Calories on Row 10 Chest to Bar 10 DB/KB Cleans 22,5/15 EXTRA Interval – For Time 1200 run Rest 3:00 1000 Rest 2:00 800 Rest 1:00 400m Score is total time including rest ORE […]
STRENGTH For Weight Squat Clean and Jerk 6×2 @ 80-85% Drop and Reset Rest as needed CONDITIONING For Time 3 Rounds 80 Double Unders 40 DB Snatch 22,5/15 EXTRA AMRAP 6:00 x 3 Rest 2:00 800m Run Max Strict pull up in remaining time Score is total Strict Pull Up
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