Workout of the Day

POSTURE & MOBILITY for the KIPPING Pull up – Overhead Mobility – Thoracic extension Mobility – Overhead activation and therapy

AMRAP 15′ 10 jumps over the box (24″/20″) 15 American kettlebell swings (32/24kg) 20 Russian twist (8/5kg) 30 double unders

Team WOD : (team of 3) – 150 Abmat sit ups (face to face with a med ball) – 150 syncronized dumbbell power snatches – 150 syncronized one arm over head lunges –> one teammate always on the Air Bike… Read more »

Strenght : Bench press : 8 – 8 – 8 – 8 – 8 It’s a tempo bench press : 3″ to go down 3″ stay down 1″ push ups 1″ up –> work by team of two, you will… Read more »

5 rounds for time of Rx : 200m row 10 ground to overhead (plate 20/15kg) 10 plate overhead lunges (plate 20/15kg) Intermediate : 200m row 8 ground to overhead (plate 15/10kg) 8 plate overhead lunges (plate 15/10kg) Beginner : 200m… Read more »

EMOM 20’ (5 rounds) Rx : min 1 : max hanging from a pull ups bar (target = 60″) min 2 : 12 parallette shoot through min 3 : 8 negative pull ups (tempo MINIMUM 5″) min 4 : 50… Read more »

Deadlift : 5 – 5 – 5 – 5 – 5 – 5 – 5 as heavy as possible 3′ to 5′ rest between sets

Rx : 10 rounds for time of : 10 back squats (60/45kg) 100m run rest 30’’ Intermediate : 10 rounds for time of : 10 back squats (50/35kg) 100m run rest 30’’ Beginner : 10 rounds for time of : 10… Read more »

EMOM 20′ (4 rounds) min 1 : 12 alternated dumbbell power snatch min 2 : 12/12 overhead lunges (12 left arm / 12 right arm) min 3 : 12 V-ups min 4 : 200m sprint min 5 : rest Rx :… Read more »

Team WOD (teams of 3) : AMRAP 20′ 12/10 cal ski erg 12/10 cal air bike 10m sled pull 10m sled push each partner start immediately one after each other… Rx : 12/10 cal Intermediate : 10/8 cal Beginner :… Read more »