March 30, 2019

CROSSFIT

Wod a sorpresa......

CALISTHENICS

Wod a sorpresa.......

March 23, 2019

CROSSFIT

 warm up

30 x s.u.

5 x thruster @ 20 / 15

10 x air squat

8  x db / kb snatch

4 rnd

1' on - 30'' off 

calorie

thruster  @ 40 / 25 - @ 30 / 20 - @20 / 15 kg

wall ball @ 9 / 6......................

il wod continua.... lo potrai trovare completo presso il nostro box

calisthen...

March 22, 2019

warm up 
A
3 rnd nft
10 k push up
10 push press @20/15
10 dl
30'' mountain climb


5'
tecnica bear complex @20/15

10' 
trova il massimale di bear complex

3 Rounds for Time
21 push up hr
15 Push Presses .................

il wod continua.... lo potrai trovare completo press...

March 21, 2019

For Time
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (60% BW)
20-18-16-14-12-10-8-6-4-2 Reps of:
Pull-Ups / ring row
30-27-24-21-18-15-12-9-6-3 Reps of:
Double-Unders / su x3volt.............

il wod continua.... lo potrai trovare completo presso il nostro box

calisthenics

...

March 20, 2019

coach claudio ciolli

warm up
3 rnd nft
10 cal
10 fs @20/15kg
10 ring row

7 Rounds for Time
100 meter Run/ 50 su / 30 du
7 Front Squats @60/40 @50/35 @40/25
100 meter Run/ 50 su / 30 du
7 Burpee Pull-Ups /burpees
...................................

il wod continua.... lo p...

March 19, 2019

coach claudio ciolli

warm up
800-600-400
run/row
1rnd 10 rep @20/15 2rnd 5 rep @40/25 3rnd 3 rep @50/35 
 bs
 sp 
 dl

CrossFit Total (scaled 4 rep)
Back squat, 1 rep (time 6')
Shoulder press, 1 rep (time 6')
Deadlift, 1 rep (time 6')
il risultato è il peso totale re...

March 18, 2019

coach claudio ciolli

crossfit
Prep.1
EMOM 9'00" Alt.
10/7 Cals Row
5 BTN PP + 5 Muscle Snatch @20/15kg
5 Hindu Push-ups + 3 Scapular Pull-ups + 3 Bar Swings

Prep.2 (time 10')
Power Snatch Loading
Bar MU Practice

Prep.3
10 Snatches @43/29 - scaled @30/20
12 Bar Facing Burp...

March 16, 2019

CrossFit

2rnd 

200 run/ 90 su

10 good morning @20/15

10 back squat 

5 ohs

Ft

Back squat  rest 1:30"

8-8 @70%

6-6 @80%

Emom................................

Calisthenics

20"x4 l-sit   rest 20"

10+10" isom x4  crunch  leg raise 

hs schiena muro 20"x3   rest 20"

hs li...

March 15, 2019

CrossFit

2 rnd

20 sit up 

10 thruster 

10 swing bar

20" hs

2 For Time

5/4     Rope Climbs/ floor rope climb/ 6 rev pull up 

12       mt walking db/kb/d-ball 

9/21   Thr....................................

Acc 

curl bar 

6x3 rest 1'

Calistheni...

March 14, 2019

CrossFit

2rnd

200 run / 60 su

10 sit up 

10 dl 

10 swing bar

5 clean

FT

30 du/90 su

10-9-8-7-6-5-4-3-2-1

dl @80/55 @70/40 @50/25

t......................................

Calisthenics

core

10+10''-15+15''-10''+10+10''   x3

hp + v-up

skill

back lever

20'' tuc..............

zavorrato

res...

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