RISCALDAMENTO

EMOM 12'

1) 20 SQUAT

2) 15 PUSH UP

EMOM 12'

1) 15 SIT UP

2) M.E. MOUNTAIN CLIMB

RISCALDAMENTO

5 ROUND

40" ON 20" OFF

1) BURPEES

2) SQUAT JUMP

3) SUPERMAN TOUCHES

4) AFFONDI LAT.

5) PLANK TOUCHES

FOR TIME

100 JUMPING JACK

70 RUSSIAN TWIST

100 JUMPING JACK

35 STEP UP

100 JUMPING JACK

35 WALKING PUSH UP

100 JUMPING JACK

70 CLEAN ZAINO

CASH OUT

3' SIDE PLANK DX/SDX

RISCALDAMENTO

5 PIKE PUSH UP 20 AFFONDI JUMP ALT. 10 PUSH UP 40 QUAT 15 PLANK UP 

RISCALDAMENTO

TABATA 8 ROUND

20"ON 10" OFF

1) BURPEES

2) THRUSTER "zaino"

3) DIPS

4) SIT UP

RISCALDAMENTO

10-9-8-7-6-5-4-3-2-1 UP&DOWN AFFONDI LATERALI

(x gamba)

MOUNTAIN CLIMB

(x gamba)

RISCALDAMENTO

EMOM 9'

1) PLANK

2) GOOD MORNING

3) TUCK SIT

FOR TIME

100 SQUAT

100 PUSH UP

100 SIT UP 

FOR TIME

100 SU

80 SIT UP

100 SU

80 AFFONDI ALT.

100 SU

80 DIPS PANCA

100 SU

80 SNATCH ZAINO

100 SU

80 PLANK TOUCHES 

RISCALDAMENTO

"MARY" MODIFICATO AMRAP 20'

5 HSPU

10 PISTOL ALT.

15 REVERSE CRUNCH

RISCALDAMENTO

TABATA DAY

8 Round 20"On 10"off

1) SQUAT JUMP

2) SWING ZAINO

3) PRESS ZAINO

4) SIDE PLANK DINAMICO ALT. DX/SX 

RISCALDAMENTO

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

SQUAT (3" in buca)

PLIO PUSH UP

V-UP

RISCALDAMENTO EMOM 12'

1) SIT UP

2) SUPERMAN HOLD

3) RUSSIAN TWIST THEN FOR TIME

100 BURPEES

stop ogni 90" e

5 thruster

"borsa pesante"

RISCALDAMENTO

FOR TIME

100 jumping jack

80 swing con zaino

60 push up

40 plank toccando la spalla

20 pistol

100" squat isometria al muro

RISCALDAMENTO

"ANNIE modificato"

FOR TIME

50-40-30-20-10

DU

SIT UP

60" PLANK OGNI ROUND

RISCALDAMENTO

TABATA DAY

8 ROUND OF

20" ON 10" OFF

1) UP & DOWN

2) STEP UP ALT.

3) PIKE PUSH UP

4) MOUNTAIN CLIMB

RISCALDAMENTO

3 ROUND OF

30' skip

30 bottles thruster

30 russian Twist

Rest as you need

3 ROUND OF

30' skip

30 affondi laterali

30 push up

RISCALDAMENTO

AMRAP 10’ - 3’ REST

20 AFFONDI ALTERNATI

10 DIPS SU PANCA

5 BURPEES

AMRAP 10’

20 SQUAT JUMP

10 V-UP

5 BUPEES