novembre 16, 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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)
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