Barbara Gallinari

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SCHEDA A

TIRATA
Trazioni Zavorrate Negative
4 x (5x5) a scalare (8Kg/6Kg/4Kg/0Kg), recupero 2'

SPINTA
Pike PushUp + Tocco spalla alternato
5 x 5, recupero 1'30"

CORE
Leg Raise alla sbarra
Obiettivo: 3 x 10, recupero 1'30"

SCHEDA B

TIRATA
5x Ladder con loopband + tenuta isometrica 1rep/1sec, 2rep/2sec, 3rep/3sec
Recupero 2"

SPINTA
EDT 20': Pike PushUp + Dip. Sbarra.
Recupero 15'-20' - Sequenza: 5/5 5/5 5/5... 4/4 /4/  .... 1/1

CORE
Ponte in camminata
Obiettivo: 3 x 10, recupero 2"

SCHEDA C

TIRATA
EMOM 100 chinup in 20’

SPINTA
EMOM 100 dip parallele in 20’

CORE
5 x 10 Sfilare il bacino

SCHEDA D

WOD 5x (Rest 60”)
1) 8 Ring PullUp (Assist.)
2) 10 Ring PushUp
3) 10 Diagonal Leg Raise
4) Barchetta (max 60”)
5) Rest 90”

SCHEDA E

WOD 5x (Rest 60”)
1) PullUp presa neutra
2) Dip Parallele
3) Side Hollow (Max 20") (sx/dx)
4) Frog to Tripod
5) Rest 60”

CORE
5x Plank Fitball (Max 30", Rest 60")

SCHEDA H

WOD 5x (Rest 60”)
1) PullUp 1/2 ROM (50% + 50%)
2) Plank 30"
3) PushUp Fitball + Parallele
4) Barchetta 30"
5) Pike PushUp
6) 5 Burpees
7) Rest 60”

 

SCHEDA I
WOD 5x (Rest 60”)
1) 6 x PullUp Commando
2) 10 xPushUp FB + Parallele
3) Side Hollow (Max 30") (sx/dx)
4) 5 x Leg Ext da Tripod
5) Rest 60”

CORE
5x Plank Fitball (Max 30", Rest 60")