Workout of the day

30/04/2021 – Versione a Corpo Libero

Warmup
5′ AMRAP

    • Max reps Double Unders/Single Unders
      • Ogni interruzione: 3 Burpees

Workout
For Time:

    • 30 Air Squats
    • 30 V-Ups
    • 30 Lunges
      • Riposo 1′
    • 30 Air Squats
    • 30 Dips
    • 30 Lunges
      • Riposo 1′
    • 30 Air Squats
    • 30 Rows
    • 30 Lunges

Accessori
3 Round:

    • 1′ Plank
    • 30″ Side Plank Dx
    • 30″ Side Plank Sn
    • 1′ Rest

28/04/2021 – Versione a Corpo Libero

Warmup
7′ AMRAP

    • 10 Air Squats
    • 10 V-Ups
    • 10 Burpees

Workout
For Time:

    • 5-10-15-20-15-10-5
      • V-Ups
      • Squat Jumps
      • Double Unders/Single Unders x3

Accessori
(Vedi accessori con sovraccarico)

28/04/2021 – Versione con Sovraccarico

Warmup
7′ AMRAP

    • 10 Air Squats
    • 10 V-Ups
    • 10 Burpees

Workout
For Time:

    • 5-10-15-20-15-10-5
      • V-Ups
      • Dumbbell Thrusters
      • Double Unders/Single Unders x3

Accessori
3 Round:

    • 15 Banded Pull-Apart
    • 10 Bulgarian Split Squat (per gamba)
    • 15 Single Leg Calf Raises (per gamba)

27/04/2021 – Versione a Corpo Libero

Warmup
3 Round:

    • 20 Plate Hops
    • 10 Bird-Dogs
    • 10 Single Leg Deadlift

Workout
EMOM 20′:

    • Box Jumps/Tuck Jumps
    • Bent Over Rows con Oggetto
    • Max Reps V-Ups
    • Rest

Accessori
(Vedi accessori con sovraccarico)

27/04/2021 – Versione con Sovraccarico

Warmup
3 Round:

    • 20 Plate Hops
    • 10 Bird-Dogs
    • 10 Single Leg Deadlift

Workout
EMOM 20′:

    • Dumbbell Box Step-Ups
    • Dumbbell Bent Over Rows
    • Max Reps V-Ups
    • Rest

Accessori
3 Round:

    • 20 Single Leg Dumbbell Deadlift (10 per gamba)
    • 40″ Single Leg Bridge Hold (20″ per gamba)

26/04/2021 – Versione a Corpo Libero

Warmup
3 Round:

    • 10 Glute Bridge
    • 10 Lunge Torso Stretch
    • 10 Lunges

Workout
For Time:
5 Round

    • 200 mt. Run / 50 Mountain Climbers
    • 30 Step Back Lunges
    • 10 Burpees
      • 1′ Rest

Accessori
(Vedi accessori con sovraccarico)

26/04/2021 – Versione con Sovraccarico

Warmup
3 Round:

    • 10 Glute Bridge
    • 10 Lunge Torso Stretch
    • 10 Lunges

Workout
For Time:
5 Round

    • 200 mt. Run / 50 Mountain Climbers
    • 30 Dumbbell Step Back Lunges
    • 10 Dumbbell Facing Burpees
      • 1′ Rest

Accessori
3 Round:

    • 10 Single Arm Dumbbell Sotts Press
    • 10 Cat-Cow
    • 20 Supermans

24/04/2021 – Versione a Corpo Libero

Warmup
3 Round:

    • 30 Plate Hops / Line Hops
    • 10 Dynamic Squat Stretch
    • 10 Downward to Upward Dog

Workout
For Time:

    • 200 Air Squats (con Backpack)
    • 50 Lateral Burpees

Accessori
(Vedi accessori con sovraccarico)

24/04/2021 – Versione con Sovraccarico

Warmup
3 Round:

    • 30 Plate Hops / Line Hops
    • 10 Dynamic Squat Stretch
    • 10 Downward to Upward Dog

Workout
For Time:

    • 200 Goblet Squats
    • 50 Lateral Burpees

Accessori
3 Round:

    • 20 Dumbbell Press (10 per lato)
    • 15 Superman
    • 30″ Hollow Hold

23/04/2021 – Versione a Corpo Libero

Warmup
5′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Air Squats
    • 30″ Hollow Hold

Workout
12′ AMRAP:

    • 20 Sit-Ups
    • 40 Air Squats
    • 100 Single Unders / Line Hops

Accessori
(Vedi accessori con sovraccarico)

23/04/2021 – Versione con Sovraccarico

Warmup
5′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Air Squats
    • 30″ Hollow Hold

Workout
12′ AMRAP:

    • 20 Sit-Ups
    • 40 Single Dumbbell Thrusters
    • 100 Double Unders

Accessori
3 Set:

    • 10 Suitcase Deadlifts (per lato)
    • 10 Single Leg Calf Raise (per lato)
    • 20 Hip Bridges

22/04/2021 – Versione a Corpo Libero

Warmup
3 Round:

    • 10 Lunge Elbow to Floor
    • 10 Jumping Squats
    • 30″ Plank

Workout
3 Round:

    • 8 Walking Push-Ups
    • 30 Cossack Squats

4′ Rest

For Time:

    • 90 Cossack Squats
    • 24 Walking Push-Ups

Accessori
(Vedi accessori con sovraccarico)

22/04/2021 – Versione con Sovraccarico

Warmup
3 Round:

    • 10 Lunge Elbow to Floor
    • 10 Jumping Squats
    • 30″ Plank

Workout
3 Round:

    • 15 Handstand Push-Ups
    • 30 Dumbbell Goblet Squats

4′ Rest

For Time:

    • 90 Dumbbell Goblet Squats
    • 45 Push-Ups

Accessori
3 Set:

    • 10 Cat-Cow
    • 10 Bird-Dog (per lato)
    • 20 Supermans

21/04/2021 – Versione a Corpo Libero

Warmup
AMRAP 5′

    • 12 Arm Circles
    • 8 Air Squats (2″ in Bottom Position)
    • 4 Inchworms

Workout
2 Set:

    • 60-40-20 Air Squats

Dopo ogni set:

    • 15 Push-Ups

3′ Rest

Accessori
(Vedi accessori con sovraccarico)

21/04/2021 – Versione con Sovraccarico

Warmup
AMRAP 5′

    • 12 Arm Circles
    • 8 Air Squats (2″ in Bottom Position)
    • 4 Inchworms

Workout
2 Set:

    • 20-15-10 Double Dumbbell Thrusters

Dopo ogni set:

    • 10 Double Dumbbell Bent Over Rows

3′ Rest

Accessori
3 Round:

    • 1′ Reverse Sit-Ups
    • 30″ Side Plank Dx
    • 30″ Side Plank Sn
    • 30″ Hollow Hold

Riposa il necessario tra i round

20/04/2021 – Versione a Corpo Libero

Warmup
4 Set:

    • 100mt Run
    • 10 Forward Lunges
    • 5 Walking Push-Ups

Workout
4 Set (ogni 3′):

    • 300mt Run
    • Max Reps Jumping Lunges
    • 1′ Rest

Accessori
(Vedi accessori con sovraccarico)

20/04/2021 – Versione con Sovraccarico

Warmup
4 Set:

    • 100mt Run
    • 10 Forward Lunges
    • 5 Walking Push-Ups

Workout
4 Set (ogni 3′):

    • 300mt Run
    • Max Reps Dumbbell Snatch
    • 1′ Rest

Accessori
3 Set:

    • 10 Dumbbell Bench Press
    • 10 Dumbbell Bent Over Row
    • 10 Dumbbell Curls

19/04/2021 – Versione a Corpo Libero + Equipment

Warmup
3 Round:

    • 10 Glute Bridge
    • 10 Down Dog + Upward Dog
    • 30″ Plank

Workout
For Time:
2 Set di:

    • 50 Sit-Ups
    • 50 Burpees
    • 50 V-Ups Alternati
    • 3′ Rest

Accessori
3 Set:

    • 10 Glute Bridge con Sovraccarico
    • 10 Dumbbell Split Squat
    • 10 Single Leg Dumbbell Deadlift (10 per gamba)

18/04/2021 – Rest Day

17/04/2021 – Versione a Corpo Libero

Warmup
6′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Lunges Elbow to Floor
    • 5 Push-Ups to Down Dog

Workout
Team of 2 – I Go You Go – For Time:

    • 100 Double Unders / Single Unders / Jumping Jacks
    • 100 Air Squats
    • 100 Sit-Ups
    • 100 Forward Lunges
    • 100 Lateral Burpees

Tutte le ripetizioni sono da dividere tra i due membri del team.

17/04/2021 – Versione con Sovraccarico

Warmup
6′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Lunges Elbow to Floor
    • 5 Push-Ups to Down Dog

Workout
Team of 2 – I Go You Go – For Time:

    • 100 Double Unders / Single Unders / Jumping Jacks
    • 100 Goblet Dumbbell Squats
    • 100 Sit-Ups
    • 100 Dumbbell Overhead Lunges
    • 100 Lateral Burpees Over the Dumbbell

Tutte le ripetizioni sono da dividere tra i due membri del team.

16/04/2021 – Versione a Corpo Libero

Warmup
6′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Lunges
    • 10 Air Squats
    • 30″ Plank Jacks

Workout
2 Set:

    • 40 V-Ups
    • 30 Jump Squats
    • 100 Lateral Hops
    • 30 Jump Squats
    • 40 V-Ups
    • 3′ Rest

16/04/2021 – Versione con Sovraccarico

Warmup
6′ AMRAP

    • 30 Single Unders / Jumping Jacks
    • 10 Lunges
    • 10 Air Squats
    • 30″ Plank Jacks

Workout
2 Set:

    • 40 Alternating V-Ups
    • 30 Double Dumbbell Front Squats (@20/15 kg)
    • 100 Double Unders
    • 30 Double Dumbbell Front Squats (@20/15 kg)
    • 40 Alternating V-Ups
    • 3′ Rest

15/04/2021 – Versione a Corpo Libero

Warmup
2 Set di:

    • 10 Affondi (per gamba) + Gomito a Terra
    • 5 Walking Push-Ups

Workout
7 Round di:

    • 20 Step Lunge
    • 15 Hand Release Push-Ups

Accessori (opzionale)

    • 50 Glute Bridge (Ponte Glutei)

15/04/2021 – Versione con Sovraccarico

Warmup
2 Set di:

    • 10 Stepback Lunges
    • 10 Upward Dog to Downward Dog Transition
    • 30″ Single Arm Dumbbell Overhead Hold

Workout
7 Round di:

    • 20 Double Dumbbell Stepback Lunges
    • 10 Dx/10 Sn Single Dumbbell Overhead Hold

Accessori (opzionale)
3 Set:

    • 30″ Plank Side (per lato)
    • 30″ Deadbugs
    • 30″ Plank
    • 30″ V-Up
    • 1′ Rest

14/04/2021 – Versione a Corpo Libero

Warmup
3 Set di:

    • 30″ Mountain Climber
    • 30″ Box Step Up
    • 30″ Push-Up
    • 30″ Plank

Workout
AMRAP 7′:

    • 14 Sit-Ups
    • 7 Box Jump / Box Step Up

Rest 2′

Ripetere il Workout per altri 7′

Accessori

    • 50 Alzate Laterali con Busto a 90°

13/04/2021 – Versione a Corpo Libero

Warmup
5′ AMRAP

    • 10 Knee Push-Ups
    • 10 Lunges
    • 30″ Skip

Workout
Team of 2 – I Go You Go – AMRAP 20′ (Se sei da solo 12′):

    • 10 Burpees
    • 30 Backward Lunges
    • 40 High Knees

Accessori
3 Set:

    • 1′ Corsa Leggera
    • 1′ Corsa Veloce

12/04/2021 – Versione a Corpo Libero

Warmup
5′ AMRAP

    • 50 Single Unders / Jumping Jacks
    • 10 Air Squats
    • 30″ Plank Hold

Workout
3 Set di:

    • 1′ Line Hops / Jumping Jacks
    • 1′ Air Squats
    • 1′ Box Step Up
    • 1′ Walking Push-Up
    • 1′ Rest

Accessori
2 Set:

    • 15 Band Biceps
    • 15 Cat-Cow
    • 30 Bulgarian Split Squat