Core: 4 rounds of 15” Hollow Rock 15” Hollow Hold 15” Sit Ups 15” Riposo 5 Superset: 12 Bent Over Rows (Cassa D’acqua, Kb o Db) tempo 1X13 (pausa “al fianco”) Poi subito 8 HSPU Kipping / Push Ups tempo 40X1 (eccentrica lenta) 1’ di pausa tra sets Conditioning Amrap 10 mins, Ascending Ladder by […]
WORKOUT Within 20 Minutes do: 100 Man Makers*…but: Every even minute (0-2-4 etc fino a 18) do: 25 DU / Singoli Every odd minute (1-3-5 etc fino a 19) do: 10 Hang Muscle Snatch con PVC If you finish earlier than 20, in the remainder do Amrap: 20” Hollow Hold PVC 20” Superman PVC *Cassa […]
EMOM 12, 6 rounds 1) 8 Bent Over Rows non alt. 5+5 (Cassa D’acqua, Kb o Db) tempo 40X1 2) 8 Glute Bridge Floor Press (Cassa D’acqua, Kb o Db) tempo 40X1 WORKOUT 4 rounds of 2 min AMRAP: 10 Step up appesantiti (Cassa D’acqua, Kb o Db) 20 Squats (Cassa D’acqua, Kb o […]
4 Superset: 12 Cossack Squats 6/6 tempo 40X1 Poi subito: 12 Overhead Squats (PVC) tempo 14X1 Pausa 1’00 dopo ogni round WORKOUT 4 rounds, TABATA Style of a) 20” On and 10” Off x 2 of OH Reverse Lunges (PVC) b) 20” On and 10” Off x 2 of Non Alt. BW RDL + […]
5 rounds of: 40” Max reps of Table Pull Ups / Upright Row (Cassa D’acqua, Kb o Db) 20” Riposo 40” Max reps of Dips (Sedia) 1’20” Riposo WORKOUT For time, 3 Rounds of: 60 DU 21 Ground to Overhead (Cassa D’acqua, Kb o Db Snatch) 60 DU 12 Goblet Cleans (Cassa D’acqua, Kb […]
CORE 4 rounds of 20” 1 Arm Hollow Hold 20” 1 Arm Sit Ups 20” 1 Arm Seated press Sempre lo stesso braccio tutto il round 20” Pausa EMOM 12 1) 5-10 Kipping HSPU, 3” Hold top position 2) 10 Romanian DL (Cassa D’acqua, Kb o Db) tempo 5X01 WORKOUT For time: 27-21-15-9 […]
6 Superset: Bulgarian Split Squat (non Alt.) 4+4 tempo 50X1 Poi subito 8 Goblet Squat (Cassa D’acqua, Kb o Db) tempo 50X1 Pausa 1’30 dopo ogni round WORKOUT 4 mins AMRAP / 2’ rest 3 Wall Climbs + 8 Mountain Climbers + 16 Ground to Shoulder* 4 mins AMRAP / 2’ rest 2 Wall […]
Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Sabato 18 Aprile – Robbè AFTER EASTER MASH For time: 50 burpees 100 push up 200 sit up 300 air squats Split rep as you wish
Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Venerdì 17 Aprile – Miki 4 rounds of: 1’ ME goblet squat + 20 Squat Jump Rest 90” Workout: 6 round of 2’ on 1’ off 9 burpees 15 Ground to Shoulder ME Pistols
Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Giovedì 16 Aprile – Matteo Every minute, on the minute, for 16 minutes: Minute 1: 5 roll up + 5 inch worm Minute 2: 45” Snow Angel Minute 3: 10 Scapular push up + Alternating Knee Crunch Minute 4: 30” ME burpees WORKOUT 100 DU, 50 Sit-Ups, 25 […]
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