Pubblicati da Stefano Petrillo Personal Coach

WOD 16/9/14

BEGINNERS: Skills: Front Squat/OHS/Plank Met/Con: 1′ Front Squat (with medball) 1′ Burpees 1′ Lunges Rest 1′ and repeat 3 more times for a total of 4 cycles   ADVANCED: Strength: ME – Squat Snatch Met/Con: 500m row. Rest 2′ 21 KB Swings (24/16kg). Rest 2′ 12 Pullups. Rest 2′ Perform each movement as fast as possible. Repeat […]

WOD 15/9/14

BEGINNERS: Skills: Air Squat/Medball Clean/Pushups Met/Con: AMRAP in 3′ of: 3 MBC 6 Pushups 9 Air Squats Rest 1′ and repeat for total of 5 cycles   ADVANCED: Strength:  “The Chief” AMRAP IN 3′ of: 3 PC (61/43kg) 6 Pushups 9 Air Squats Rest 1′. Repeat for a total of 5 cycles   Met/Con: 3 […]

WOD 13/9/14

BEGINNERS: Skills: Sumo Deadlift High Pull/Medball Clean Met/Con: 8′ AMRAP: 8 Medball Cleans 10 Push-ups 12 Butterfly Sit-ups   ADVANCED: Performing the following tests: L-Sit for time. Rest 2′ Max Double Unders in 2′. Rest 2′ Max Box Jumps in 2′. Rest 2′ Max Kipping Pull-ups. RECORD RESULTS

WOD 12/9/14

BEGINNERS: Skills: Push Jerk/Deadlift Met/Con: 5 RFT: 10 DL (with 9/6kg medball) 15 Front Squats 20 Jumping Jacks   ADVANCED: DE: Good Morning 12 x 2 reps on the minute @ 60% of 1RM Met/Con: 7 Rounds, each for reps, of: 30″ Deadlift (60/43kg) 15″ Rest 30″ Push-ups 15″ Rest 30″ KB Swings (24/16kg) Rest […]

WOD 10/9/14

BEGINNERS: Skills: Press/Push Press/Lunges/V-Ups Met/Con: 15′ AMRAP: 10 H/R Push-ups 15 V-ups 20 Lunges   ADVANCED: ME: Bench Press (2RM) Met/Con: 5 Rounds each for Maximum Reps of: Bench Press (Max Reps) Dead Hang Pull-ups (Max Reps) Rest as needed between rounds. There is no time component for this workout. Endurance: “TABATA” Run or Row – […]

WOD 9/9/14

BEGINNERS: Skills: Front Squat/Overhead Squat/Burpees Met/Con: 5 Rounds for Time: 20 OHS (with PVC bar) 20 Burpees   ADVANCED: Met/Con: 5 Rounds for Time: 500m Row 12 1-Arm Kb Thrusters (12R/12L) 24/16kg 15 Sit-ups (straight-legged) Endurance: “TABATA”:  Run or Row – 8 Rounds of 20″ on 10″ off with all-out effort.    

WOD 8/9/14

BEGINNERS: Skills: Air Squat/Front Squat/Push-up/Butterfly Sit-up Met/Con: 10′ AMRAP: 10 Air Squats 10 Butterfly Sit-ups 10 Push-ups ADVANCED: ME: Good Morning (2RM) Met/Con: 3 RFT of: 5 PC @ 70% of 1RM 10 Box Jumps 60/50 15 Ring Rows Endurance: “TABATA”:  Run or Row – 8 Rounds of 20″ on 10″ off with all-out effort. […]