novembre 16, 2018

16/11/2018

  • Warm-up: 6 min amrap
  • - 10 squat jump to bar
  • - 7 snatch balance (e. bar)
  • EMOM 12 min
  • Odd: 10 ring dip
  • Even: 10 toes to bar
  • WOD: 15-12-9 reps for time
  • - thruster (50/30)
  • - chest to bar pull-up
  • CT: 9 min
novembre 15, 2018

15/11/2018

  • Warm-up: AMRAP in 6 min:
  • (complex w. empty bar)
  • - deadlift
  • - hang power clean
  • - hang squat clean
  • - front squat
  • - thruster
  • POWER: squat clean
  • 5 reps @ 65% 1RM
  • 1 min rest
  • 3 reps @ 75% 1RM
  • 1 min rest
  • 2 reps @ 85% 1RM
  • 1 min rest
  • 1-1-1-1-1 reps for load
  • AMRAP in 12 min:
  • - 15 GHD sit-up
  • (20 medball sit-up)
  • - 10 left h. OH walking lunges*
  • - 10 right h. OH walking lunges*
  • * use 24/16 Kg DB
novembre 14, 2018

14/11/2018

  • Warm-up: 4 rft of:
  • - 6 spiderman push-up
  • - 10 jumpin lunges
  • - 30” V-sit
  • EMOM 15 min:
  • 1) max handstand hold
  • 2) max bar hang
  • 3) 12 american swing (24/16)
  • AMRAP in 20 min of:
  • - 10 pull-up
  • - 15 push-up (hr)
  • 14- 20 squat
novembre 13, 2018

13/11/2018

  • Warm-up: four rounds for reps:
  • 30” air squat
  • 30” knees up
  • 30” jumpin jack
  • 1 min rest
  • WOD: five rounds for reps of:
  • - 1 min overhead squat (40/25)
  • - 1 min pull-up
  • - 1 min box jump
  • 1 min rest
  • Cash-out: challenge!
  • Max synchro burpees in 3 min
novembre 12, 2018

12/11/2018

  • Warm-up: AMRAP 8 min of:
  • - 7 hang power snatch
  • (w. Empty bar)
  • - 12 sit-up
  • - 12 heel clap
  • SKILL: double unders
  • - technique
  • - pace
  • Workout: 10 30”work/30” rest sets
  • For attempts
  • WOD: 7 rounds for time:
  • 10 handstand push-up
  • 2 rope ascents
  • (CT 12 min)
novembre 10, 2018

10/11/2018

  • Warm-up: 4 rounds for reps
  • 1 min rowing
  • 1 min bear walk
  • 1 min rest
  • WOD: for time:
  • 50 walking lunges
  • 50 double unders
  • 50 sit-up
  • 50 push-up
  • 50 box jump
  • 50 wall ball shots (9/6)
  • 50 box jump
  • 50 push-up
  • 50 sit-up
  • 50 double unders
  • 50 walking lunges
  • (CT 25 min)
novembre 9, 2018

09/11/2018

  • Warm-up: 4 rounds for reps:
  • 30” hollow body pos. Hold
  • 30” rest
  • 30” mountain climb
  • 30” rest
  • 30”russian swing (20/16)
  • 30” rest
  • 30”burpees
  • 30” rest
  • WOD: 21-15-9 complex (70/50 kg)
  • For time:
  • 8 deadlift
  • 7 clean
  • 6 snatch
  • 8 pull-up
  • 7 chest to bar p.u.
  • 6 bar muscle-up
  • 6 deadlift
  • 5 clean
  • 4 snatch
  • 6 pull-up
  • 5 chest to bar p.u.
  • 4 bar muscle-up
  • 4 deadlift
  • 3 clean
  • 2 snatch
  • 4 pull-up
  • 3 chest to bar p.u.
  • 2 bar muscle-up
  • (CT 12 min)
novembre 8, 2018

08/11/2018

  • Warm-up: 6 min AMRAP:
  • - 50 mt shuttle run
  • - 20 jumpin jack
  • - 10 alt. Superman plank
  • EMOM 15 min (5x)
  • 1) 30” dumbbell side plank ®
  • 2) 30” dumbbell side plank (L)
  • 3) 10 burpees feet together
  • WOD: for time and load
  • - 21 dumbbell thruster
  • - 400 mt row/run
  • - 18 dumbbell thruster
  • - 400 mt row/run
  • - 15 dumbbell thruster
  • - 400 mt row/run
  • (CT 13 min)
novembre 7, 2018

07/11/2018

  • Warm-up: AMRAP in 6 min
  • - 5 push-up
  • - 10 V-up
  • - 20 mountain climb
  • WOD: in team of two
  • AMRAP 18 min
  • (for each athlete, alternating sets)
  • 20 mt weighted walk/run
  • (30/20 kg Dbs)
  • 10 toes to bar
  • 10 mt handstand walk
  • (sc.: with assistance)
  • 10 one-legged squat
  • CASH-OUT: EMOM 10 min
  • - burpees decr. Ladder
  • (20/18/16/14/12/10/8/6/4/2)
novembre 6, 2018

06/11/2018

  • Warm-up: 4 rounds of:
  • - 20” skip
  • - 15 kb swing (20/16)
  • - 20 jumpin jack
  • - 20” L-sit
  • SKILL: bar muscle-up
  • - technique
  • - progression
  • FOR TIME:
  • - 20 overhead squat (50/30)
  • - 10 bar muscle-up
  • - 15 overhead squat
  • - 15 chest to bar pull-up
  • - 10 overhead squat
  • - 20 toes to bar
  • (CT: 13 min)
novembre 5, 2018

05/11/2018

  • Warm-up: AMRAP in 8 min:
  • - 10 medball deadlift
  • - 12 plank on kettlebell
  • - 20” hbp hold
  • STRENGHT: DEADLIFT
  • 3 – 3 – 3 – 3 – 3
  • (rest 2 min between sets)
  • CHALLENGE in team:
  • (on a 3 min set)
  • - athlete A: 30 cal air bike
  • - athlete B: max burpees pull-up
  • B starts after A
  • (score = 120-A+B)
novembre 3, 2018

03/11/2018

  • Warm-up: four sets of
  • 20” work – 40” rest of:
  • - squat thrust
  • - ape walk fwd
  • - legs up
  • AMRAP in 22 min of:
  • - 20 calories row
  • - 15 ring dip
  • - 10 turkish get-up (16/12)