Workout of the Day

October 1, 2019

 

CROSSFIT

 

2 rnd

10 back squat

10 sit up

10 knees psuh up

10 swing kb

 

emom 10'

6 back squat @ 55 % 1 rm 

 

rest 5'

 

WOD 2 box race wars

 

amrap 7'

3 - 6 - 9 - 12 - 15 ecc.....

push up hr

american swing 24 / 16

wall ball

 

 

" accessory "

 

french press 3 x 12  rest 1'

 

 

 

CALISTHENICS

 

core : accumulate  
3' h.p.
2' l-sit 
20 x strict t2b

 

skill front lever  rest 1'
3 x 20'' tuck 
3 x 10'' + 10'' one leg 
3 x max'' straddle / full 
3 x 6 ice cream
3 x 6 pull down 

 

" zavorrato "
4 x 8 pull up 
4 x 8 dip                               rest 1'
4 x 15 push up deficit

 

4 x 16 gradoni + peso rest 1'

3 x 10 french press rest 30''        

 

 

 

STREETWORK

 

cardio:

12 calorie

50 jumping rope                a circuito x 3 set   rest 30''

30 mountain climber

 

pesistica:

deadlift 10 - 8 - 6   rest 1'

lunges back rack  3 x 12   rest 45''

shoulder press 10 - 8 - 6    rest 1'

 

calisthenics:

pull up 3 x 8

dip 3 x 8

push up 3 x 12                    rest 30''

knees to elbow 3 x 15

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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