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
Wod 199 cal
HAM 18’53”
AUX no
Wod : 190 cal
Ham: 20kg 18’18”
Aux : ok
Wod rx Simon 215 cal Silvia 162 cal
Ham Simon con row 14’55 Silvia run 15’45
Aux ok
WOD: sa solo con la stessa pausa del lavoro 233 Cal
HAM: barbell 20 kg 17′:50″ (che male al culo)
AUX ok
Wod da solo riposo/lavoro 1:1 161 Cal
Ham 18’11 (GHD con partner) lombari da sostituire!
HAM: sbagliato 16′:50″ mi sono scordato che l’ho fatto partire ed ho iniziato ad 1′
Wod 217 cal
Ham 19’36”
Aux ok
Wod 228 cal
Ham 18’38”
Aux ok
Wod: 209 cal
HAM: con sky ( pessima scelta) 15’14”
Aux ok
Wod 205 cal
Ham con barbell 20 17′
Aux ok
Wod 206 cal
Aux 18.12”
Wod 155 cal
Ham 21’38” @plate 15 kg
Wod 152 cal
Ham con (1.6 mile assoult bike ) 14’03”
Aux ok
Sollevamento da Brunello!
219 cal
WOD 149 Cal
HAM 17:40
Aux Ok
Wod: 157 cal
Ham: rx 16’04
WOD 192
HAM 17:10
Aux ok
Wod 216 cal
Ham con row : 15’15
Aux ok
WOD 168 cal (Row punto debole)
Ham 16:25 con assault bike 1.6 miglia
Wod 146 cal (bike)
Ham 22’11
Aux 125 rep
Wod 160cal
Ham con 1.6 di bike 14’43”
Aux ok
Wod 177 cal (bike)
Ham 19’15″
Aux 120 rep
Wod: 210cal
Ham: 21’20” plate 20kg
Aux: ok
Wod: 212cal
Ham: 22’10” plate 20kg
Aux: ok
Wod: 212cal
Ham: 22’10” plate 20kg
Aux: ok
Wod in coppia 358 calorie
Ham non ho guardato il tempo
Fatto tutto
Aux ok
09.01. – WOD: “Jasmine” – AB 28/25/24-21/19/21-12/11/14 TOT.: 175cal (partenza da terra, reset ad ogni round)
10.01. – HAM: “Cindarella” – RX w/ vest – 24 ohwl al cap time (chiuso a 24’50”)