Workout of the day
30/04/2021
VERSIONE A CORPO LIBERO
Warmup
5′ AMRAP
Max reps DU/SU
*every stop: 3 Burpees
WORKOUT
FOR TIME
30 AIR SQUAT
30 V-UP
30 LUNGE
REST 1′
30 AIR SQUAT
30 DIPS
30 LUNGE
REST 1′
30 AIR SQUAT
30 ROWS
30 LUNGE
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 squat
10 v-up
10 burpees
WORKOUT
FOR TIME
5-10-15-20-15-10-5
V-UPS
SQUAT JUMP
DU/ SUx3
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
7′ AMRAP
10 air squat
10 v-up
10 burpees
WORKOUT
FOR TIME
5-10-15-20-15-10-5
V-UPS
DB THRUSTER
DU/ SUx3
Accessori
3 ROUNDS
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 ROUNDS
20 plate hops
10 bird-dogs
10 single leg deadlift
WORKOUT
EMOM 20′
1) BOX JUMPS/ TUCK JUMPS
2) BENT OVER WITH OBJECT
3) MAX REPS V-UPS
4) REST
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
3 ROUNDS
20 plate hops
10 bird-dogs
10 single leg deadlift
WORKOUT
EMOM 20′
1) DB BOX STEP UPS
2) DB BENT OVER ROW
3) MAX REPS V-UPS
4) REST
Accessori
3 ROUNDS
20 Single leg db deadlift (10 x gamba)
40″ single leg bridge hold (20″ x gamba)
26/04/2021
VERSIONE A CORPO LIBERO
Warmup
3 ROUNDS
10 Glutes Bridge
10 Lunge Torso Stretch
10 Lunges
WORKOUT
FOR TIME
5 ROUNDS
200 mt. RUN/ 50 MOUNTAIN CLIMBERS
30 STEP BACK LUNGES
10 BURPEES
1’REST
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
3 ROUNDS
10 Glutes Bridge
10 Lunge Torso Stretch
10 Lunges
WORKOUT
FOR TIME
5 ROUNDS
200 mt. RUN/ 50 MOUNTAIN CLIMBERS
30 DB STEP BACK LUNGES
10 DB FACING BURPEES
1’REST
Accessori
3 Rounds
10 Single arm db sotts press
10 Cat-cow
20 Supermans
24/04/2021
VERSIONE A CORPO LIBERO
Warmup
3 ROUNDS
30 Plates Hops/ Line Hops
10 Dynamic Squat stretch
10 Downward to Upward dog
WORKOUT
FOR TIME
200 AIR SQUATS (Backpack)
50 BURPEES (Lateral)
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
3 ROUNDS
30 Plates Hops/ Line Hops
10 Dynamic Squat stretch
10 Downward to Upward dog
WORKOUT
FOR TIME
200 GOBLET SQUATS
50 LATERAL BURPEES
Accessori
20 Db press (10 per lato)
15 Superman
30″ Hollow hold
23/04/2021
VERSIONE A CORPO LIBERO
Warmup
5′ AMRAP
30 Su/ JJ
10 Air squat
30″ Hollow hold
WORKOUT
12′ AMRAP
20 SIT-UPS
40 AIR SQUATS
100 SU/ LINE HOPS
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
5′ AMRAP
30 Su/ JJ
10 Air squat
30″ Hollow hold
WORKOUT
12′ AMRAP
20 SIT-UPS
40 SINGLE DB THRUSTERS
100 DU
Accessori
3 SETS
10 Suitcase deadlifts (per ogni alto)
10 Single leg calf raise (per ogni lato)
20 Hip bridges
22/04/2021
VERSIONE A CORPO LIBERO
Warmup
3 ROUNDS
10 Lunge elbow to floor
10 Jumping squat
30″ Plank
WORKOUT
3 ROUND
8 WALKING PUSHUP
30 COSSACK SQUAT
4′ REST
FOR TIME
90 COSSACK SQUAT
24 WALKING PUSHUP
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
3 ROUNDS
10 Lunge elbow to floor
10 Jumping squat
30″ Plank
WORKOUT
3 ROUND
15 HSPU
30 DB GOBLET SQUAT
4′ REST
FOR TIME
90 DB GOBLET SQUAT
45 PUSHUP
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 squat 2″ in bottom position
4 Inchworm
WORKOUT
2 SET
60-40-20
AIR SQUAT
AFTER EACH SET:
15 PUSH-UPS
3′ REST
Accessori
(Vedi accessori con sovraccarico)
VERSIONE CON SOVRACCARICO
Warmup
AMRAP 5′
12 Arm circles
8 Air squat 2″ in bottom position
4 Inchworm
WORKOUT
2 SET
20-15-10
DOUBLE DUMBBELL THRUSTERS
AFTER EACH SET:
10 DOUBLE DUMBBELL BENT OVER ROW
3′ REST
Accessori
3 ROUNDS:
1′ reverse sit-ups
30” side plank dx
30” side plank sx
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
every 3′
300MT RUN
MAX REPS JUMPING LUNGES
1′ REST
Accessori
(equipment o corpo libero)
Vedi accessori con sovraccarico
VERSIONE CON SOVRACCARICO
Warmup
4 set
100mt Run
10 forward lunges
5 walking push-ups
WORKOUT
4 SET
every 3′
300MT RUN
MAX REPS DB SNATCH
1′ REST
Accessori (opzionale)
3 Set:
10 Db bench press
10 Db bent row
10 Db curls
19/04/2021
VERSIONE A CORPO LIBERO
+ EQUIPMENT
Warmup
3 Round
10 Glutes bridge
10 Down dog + Upward dog
30″ Plank
WORKOUT
FOR TIME
2 SET OF:
50 SIT-UPS
50 BURPEES
50 V-UPS ALTERNATI
3′ REST
Accessori
(equipment o corpo libero)
3 Set:
10 Glutes bridge con sovraccarico
10 Db. split squat
10 Single leg db deadlift (10 x gamba)
18/04/2021
REST DAY
17/04/2021
VERSIONE A CORPO LIBERO
Warmup
6′ AMRAP
30 S.U/ JJ
10 LUNGES ELBOW TO FLOOR
5 PUSH-UPS TO DOWN DOG
WORKOUT
TEAM OF 2 – I GO YOU GO
FOR TIME
100 DU/ SU/ JJ
100 AIR SQUATS
100 SIT-UPS
100 FORWARD LUNGES
100 LATERAL BURPEES
*Tutte le reps sono da dividere in 2.
VERSIONE CON SOVRACCARICO
Warmup
6′ AMRAP
30 S.U/ JJ
10 LUNGES ELBOW TO FLOOR
5 PUSH-UPS TO DOWN DOG
WORKOUT
TEAM OF 2 – I GO YOU GO
FOR TIME
100 DU/ SU/ JJ
100 GOBLET DB SQUATS
100 SIT-UPS
100 DB OVERHEAD LUNGES
100 LATERAL BURPEES OVER THE DB
*Tutte le reps sono da dividere in 2.
16/04/2021
VERSIONE A CORPO LIBERO
Warmup
6′ AMRAP
30 S.U/ JJ
10 LUNGE
10 AIR SQUAT
30″ PLANK JACKS
WORKOUT
2 SET
40 V-UPS
30 JUMP SQUAT
100 LATERAL HOPS
30 JUMP SQUAT
40 V-UPS
3′ REST
VERSIONE CON SOVRACCARICO
Warmup
6′ AMRAP
30 SU/ JJ
10 LUNGE
10 AIR SQUAT
30″ PLANK JACKS
WORKOUT
2 SET
40 ALTERNATING V-UPS
30 DOUBLE DB F. SQUAT (@20/15)
100 D. U
30 DOUBLE DB F. SQUAT (@20/15)
40 ALTERNATING V-UPS
3’REST
15/04/2021
VERSIONE A CORPO LIBERO
Warmup
2 set of:
10 Affondi (per gamba) + gomito a terra
5 Walking push-ups
Workout
7 ROUND OF:
20 STEP LUNGE
15 HAND RELEASE PUSH-UPS
Accessori (opzionale)
50 REPS:
Glutes bridge (ponte glutei)
VERSIONE CON SOVRACCARICO
Warmup
2 set of:
10 stepback lunges
10 upward dog to downward dog Transition
30″ single arm db ovh hold
WORKOUT
7 ROUND
20 double db stepback lunges
10D/10S single db stovh
Accessori (opzionale)
3 set
30″ plank side (each side)
30″ deadbugs
30″ plank
30″ v-up
1’rest
14/04/2021
Warmup
3 set of:
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 REPS:
Alzate laterali con busto a 90°
13/04/2021
Warmup
Amrap 5′
10 Knee Pushups
10 Lunges
30″ Skip
Workout
TEAM OF 2 – I GO YOU GO
AMRAP 20′
(se siete da soli 12′)
10 BURPEES
30 BACKWARD LUNGES
40 HIGH KNEES
Accessori
3 Set
1′ Corsa leggera
1′ Corsa veloce
12/04/2021
Warmup
Amrap 5′
50 Singlu Under / Jumping jacks
10 Air Squat
30″ Plank Hold
Workout
3 SET OF:
1′ LINE HOPS/ JUMPING JACKS
1′ AIR SQUAT
1′ BOX STEP UP
1′ WALKING PUSHUP
1′ REST
Accessori
2 Set
15 Band Biceps
15 Cat Cow
30 Bulgarian split squat
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