novembre 30, 2018
- Warm-up: 6 min amrap
- 7 squat
- 10 sit-up
- 7 thruster (empty bar)
- Technique: push-jerk
- ..then..
- EMOM 12 min:
- - 3 shoulder press
- - 2 push-press
- - 1 push-jerk
- AMRAP in 6 min of:
- - clean & jerk
- (M 70 kg – W: 50)
novembre 29, 2018
- Warm-up: amrap in 5 min of:
- - burpees roll-over
- EMOM 18 min
- 1) max strict pull-up
- 2) max handstand hold
- 3) 10 V-up
- AMRAP in 16 min of:
- 9 deadlift (70/40)
- 12 push-up
- 15 box jump (60/50)
novembre 28, 2018
- EMOM 20 min
- (animal movements, 10 mt each)
- 1) bear walk
- 2) crab walk
- 3) ape walk
- 4) 100 mt sprint
- 5) rest
- for time:
- 50 walking lunges
- 25 chest to bar pull-up
- 50 over the ball broad jump
- 25 double unders
- 50 superman
- 25 toes to bar
- 50 push-up
- 25 wall ball shots (9/6)
- 50 sit-up
- 5 wall climb
- (CT 20 min)
novembre 27, 2018
- Warm-up: amrap in 7 min of:
- (with empty bar)
- - 3 shoulder press
- - 3 front squat
- - 3 thruster
- - 3 back squat
- EMOM 9 min:
- 1 rep thruster (for load)
- AMRAP in 8 min of:
- 3 push-up
- 1 clean
- 6 push-up
- 1 clean
- 9 push-up
- 1 clean
- Etc…(add 3 push-up @ every round)
- (Clean: 80/50 kg)
novembre 26, 2018
- Warm-up: 5 rft of:
- 10 plank openings
- 15 double unders
- 10 knees to chest
- 5 three-minutes sets of:
- 20/15 calories row
- Max turkish get up (24/16)
- Rest 2 minutes between rounds
novembre 24, 2018
- Warm-up: 8 min amrap:
- - 7 burpee jump squat
- - 25 mt carioca run
- - 12 V-up
- 3 rounds for time of:
- - 30 clean & press (40/30)
- - 30 pull-up
- - run 800 mt
- CT 30 min
novembre 23, 2018
- Wam-up: 6 min amrap:
- - 25 mt shuttle run
- - 5 burpees
- - 25 mt shuttle run
- - 10 tuck crunch
- Technique (with low weight)
- EMOM 12 min – complex
- - deadlift
- - high pull
- - hang power clean
- - hang squat clean
- - front squat
- - thruster
- AMRAP IN 18 min of:
- - 5 strict pull-up
- - 10 ring dip
- - 15 american swing (24/16)
- - 30 sit-up
novembre 22, 2018
- Warm-up: three 2-min amrap of:
- - 10 front squat
- - 10 kb swing (20/16)
- - 5 burpees
- Rest 1 min between rounds
- five 3-minute rounds of:
- - 10 front squat (70/50)
- - 10 box jump (60/50)
- - row max calories
- Rest three min. Between rounds
novembre 21, 2018
- Warm-up: 6 min amrap
- 20 jumpin jack
- 10 squat
- 12 sit-up
- EMOM 16 min:
- Odd: 2 wall climb
- Even: 5 inverted burpees
- 15 – 12 – 9 reps for time of:
- - toes to bar
- - wall ball shots (9/6)
- - dumbbell burpees
- (20/15 kg dumbbells)
- CT: 10 min
novembre 20, 2018
- Warm-up: 4 rft of:
- - 5 pike push-up
- - 10 tuck crunch
- - 10 OHS (empty bar)
- EMO3M 12 min:
- - 200 mt row
- - 25 mt waiters walk R*
- - 25 mt waiters walk L*
- * 24/16 Kg kettlebell
- WOD: 4 rounds for time:
- - 20 power snatch (40/25)
- - 50 double under
- (CT 16 min)
novembre 19, 2018
- Warm-up: AMRAP in 6 min:
- - 7 medball deadlift (12/9)
- - 5 squat
- - 3 push-up
- Three 7-min AMRAP ladder of:
- - burpee + back squat
- - burpee + shoulder press
- - burpee + deadlift
- Rest 3 minutes between sets
- Loads = 80% 1 RM
novembre 17, 2018
- Warm-up:
- 2 min work / 1 min rest x 3 of:
- - 20 skip
- - 10 squat
- - 10 plank military press
- WOD: Paul Pena
- 7 rounds for time:
- 100 mt sprint
- 19 kb am. Swing (24/16)
- 10 burpee box jump
- Rest 3 minute