Workout of the day

February 13, 2019

 

 

CROSSFIT

 

2 rnd nft

50 x s.u.

20'' x h.p.

2 + 2 + 2 hang squat snatch + squat snatch + snatch balance

6 x thruster

 

every 1'30'' x 8 set 

complex

1+1+1

hang squat snatch + squat snatch + snatch balance

( incrementare ogni 2 set )

( int. tutto con 30 / 20 )

( sc tutto con bil scarico )

 

emom 15'

40'' on - 20'' off

max wall ball

max calorie

max sit up

 

 

 

CALISTHENICS

 

h.p. + oscillazioni
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 3 
superman + iperex
10'' + 5 + 10'' + 5 + 10'' + 5 + 10'' + 5   x 3 

 

skill human flag rest 30''

tenuta frontale 20'' x 3
tenuta laterale 20'' x 3
knees da tenuta laterale  6 + 6 x 3 
tuck 10'' x 3  

 

round                             
pull up        30  10  20          
dip               30  10  20          
push up      40  10 30          
squat           30  10  30           

 

( atleti avanzati con zavorra )       

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ORARI DI APERTURA
INDIRIZZO
MAPPA

Lunedì-Mercoledì-Venerdì

07.00 - 22.00

Martedì-Giovedì

09.00-22.00

Sabato

10.00 - 16.00

 

 

Indirizzo:

Associazione sportiva dilettantistica streetwork team

via antonino salinas,53

00178 Roma

Email: musclestreetcrossfit@gmail.com

Telefono: 06/72672187

                 

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© 2016 by Claudio Ciolli