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24.12.2018 DAY 1

Ciao a tutti, questa settimana è Natale, io metto comunque tutto il programma poi vedete voi se e quando e cosa fare in piena libertà.

Buone feste a tutti!

Gio

WOD

Christmas Eve:

“The Twelve Days of Christmas”

1: Rope Climb (4,5 mt)

2: Hang DB Clusters (22,5/15 kg)

3: Burpee

4: KettleBell Swings (24/16 kg)

5: Pull-Ups

6: Push Ups

7: Box Jumps (50 cm)

8: Walking Lunges

9: Medball clean (9/6 kg ) o SlamBalls (12/9 kg)

10: Sit-Ups

11: WallBalls (9/6 kg)

12: Calorie Row/Ski/or Bike

Level 2

Christmas Eve:

“The Twelve Days of Christmas”

1: Rope Climb (4,5 mt)

2: Hang DB Clusters (15/10 kg)

3: Burpee

4: KettleBell Swings (20/12 kg)

5: Pull-Ups

6: Push Ups

7: Box Jumps or Step Ups (50 cm)

8: Walking Lunges

9: Medball clean (6/4 kg) o SlamBalls (6/4 kg)

10: Sit-Ups

11: WallBalls (6/4 kg)

12: Calorie Row/Ski/or Bike

Level 1

Christmas Eve:

“The Twelve Days of Christmas”

1: Rope Pull-2-Stands

2: Hang DB Clusters (10/5 kg)

3: Burpee

4: KettleBell Swings (12/8 kg)

5: Jumping Pull-Ups or Ring Rows

6: Push Ups on Knees

7: Box Jumps or Step Ups (40 cm)

8: Walking Lunges

9: Medball clean (6/4 kg) o SlamBalls (6/4 kg)

10: Sit-Ups

11: WallBalls (6/4 kg)

12: Calorie Row/Ski/or Bike

Masters

Christmas Eve:

“The Twelve Days of Christmas”

1: Rope Climb (15′)

2: Hang DB Clusters (15/10 kg)

3: Burpee

4: KettleBell Swings (20/12 kg)

5: Pull-Ups

6: Push Ups

7: Box Jumps or Step Ups (50 )

8: Walking Lunges

9: Medball clean (9/6 kg) o SlamBalls (9/6 kg)

10: Sit-Ups

11: WallBalls (6/4 kg)

12: Calorie Row/Ski/or Bike

Target 1

Strength:

Christmas Eve:

“The Twelve Days of Christmas”

1: Rope Climb (4,5 mt)

2: Hang DB Clusters (22,5/15 kg)

3: Burpee

4: KettleBell Swings (24/16 kg)

5: Pull-Ups

6: Push Ups

7: Box Jumps (50 cm)

8: Walking Lunges

9: Medball clean (9/6 kg) o slam ball (12/9 kg)

10: Sit-Ups

11: WallBalls (9/6 kg)

12: Calorie Row/Ski/or Bike

*Wear a Vest*

HAM

4 Rounds:

20 Alternating KettleBell Strict Press

20 GHD Sit-Ups

20 Alternating KettleBell Bent Over Rows

*Usate lo stesso peso per gli strict shoulder e i bent over rows*

AUX

2 Rounds:

:30sec. Couch Stretch (R/L)

:30sec. Pigeon Stretch (R/L)

:30sec. Banded Shoulder Stretch (R/L)

Tips:

ecco come funziona:

1

2-1

3-2-1

4-3-2-1

5-4-3-2-1

6-5-4-3-2-1

7-6-5-4-3-2-1

8-7-6-5-4-3-2-1

9-8-7-6-5-4-3-2-1

10-9-8-7-6-5-4-3-2-1

11-10-9-8-7-6-5-4-3-2-1

12-11-10-9-8-7-6-5-4-3-2-1- TIME!

Have fun! Happy Holidays