Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Mercoledì 15 Aprile – Elisa   24-21-18-15-12-9-6 Unbroken V-Up +15” Lat Push Down Hold 30” between sets   Workout 40 Thrusters 40 Step Up Overs con peso Rest 2:00 30 Thrusters 30 Step Up Overs con peso Rest 2:00 20 Thrusters 20 Step Up Overs con peso

Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Martedì 14 Aprile – Paola   3 Rounds: 20 Weighted Flutter Kicks 20 Bent Over Rows 20 Weighted Glute Bridges 20 Weighted Sit-Ups   Workout: From 0 to 6’ 4 Rounds of 5 burpees – 10 push up + 15 air Squats Then 50 Shoulder or Push Press con Cassa D’Acqua […]

Bologna Strength BLQ+SMD+CUU #iorestoacasa WOD Lunedì 13 Aprile – Miki TEAM WOD  “Fratelli Mazzoni vs Resto del Mondo” 5 round each 10 burpees 10 lunges 10 GTOH 10 syncro Sit Ups

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

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 […]

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: […]

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

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

“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  For Weight Squat Snatch 6×2 @ 80-85% Drop and Reset Rest as needed Focus on consistent, perfect reps throughout each set. Take an extra second on the set up to final your optimal position, there is no reason to rush. CONDITIONING  For Rounds and Reps AMRAP 15 Minutes 20/12 Calories on AAB 10 HSPU […]