dicembre 29, 2018
- Conditioning:
- Six two-minutes rounds
- To perform:
- - 10 medball box step over
- (12/9 kg)
- - 7 burpees
- - 10 knees to elbows
- 5 rounds for time:
- Run 400 meters
- 21 deadlift (80/60)
- CT: 22 min
dicembre 28, 2018
- EMOM 15 min
- 1: 40” oh plate hold
- 2: 40” elephant walk
- 3: 30” handstand hold
- For time:
- 20 medball clean (12/9)
- 20 push-jerk (50/35)
- 20 medball clean
- 15 push-jerk (60/40)
- 20 medball clean
- 10 push-jerk (70/50)
- 28Ct: 12 min
dicembre 27, 2018
- warm up & mobility
- Amrap in 7 min
- (w. empty bar)
- Hang-power clean
- Hang-squat clean
- Thruster
- Push-press
- Push-jerk
- Amrap in 22 min
- 16 front rack walking lunges
- (35/25)
- 24 push-up
- 12 push-press (35/25)
dicembre 22, 2018
- Warm-up:
- (In team of two)
- 5 rounds of:
- 10 medball toss thrusters
- 10 medball sit-up
- TOMMY MAC
- (hero WOD)
- 2 Rounds For Time
- 12 Burpees
- 12 Thrusters (50/35 Kg)
- 12 Burpees
- 12 Power Snatches
- 12 Burpees
- 12 Push Jerks (50/35 Kg)
- 12 Burpees
- 12 Hang Squat Cleans (50/35 Kg)
- 12 Burpees
- 12 Overhead Squats (50/35 Kg)
- 22(CT 20 min)
dicembre 21, 2018
- Warm-up & mobility
- Midline march:
- EMO2M 14 min:
- 25 mt waiters walk (L)
- 20 superman
- 25 mt waiters walk (L)
- (M: 24 kg – W: 16 kg)
- 27/21/15/9 reps for time:
- Overhead squat (40/27,5)
- Box jump over (60/50 cm)
- CT: 16 min
dicembre 20, 2018
- Warm-up: AMRAP in 5 min:
- Run 50 mt
- 7 squat jump to bar
- EMOM 12 min
- 1) 7 thrusters (35/25)
- 2) 7 burpees OTB
- 3) max double unders
- Three rounds for reps:
- 2 min max L-pull-up
- 2 min max ring dip
- 2 min row max calories
- 2 min rest
dicembre 19, 2018
- Conditioning
- EMOM 15 min
- 1) run 50 mt with a plate (20/15)
- 2) 10 toes to bar
- 3) 10 burpees
- three rounds for time:
- 50 medball sit-up (9/6)
- 20 hanging hip touch
- 20 mt one arm overhead
- walking lunges (20/15)*
- * switch after 10 mt
- (CT: 16 min)
dicembre 18, 2018
- Conditioning: 4 rounds fopr reps
- (with empty bar)
- 30” front squat
- 30” rest”
- 30” thruster
- 30” rest
- 30” push-press
- 30” rest
- prior to 16 minutes:
- 10 rounds of:
- 1/2/3….10 burpees
- 1/2/3...10 dumbbell front squat
- (22,5/15 kg Bds)
- ..in the remaining time..
- 1 rep max clean
dicembre 17, 2018
- Warm-up: AMRAP in 6 min:
- 10 squat
- 8 shoulder press (empty bar)
- 10 plank knees to elbows
- EMOM 16 min:
- Odd: 15 wall ball shots
- Even: 3 wall climb
- 5 rounds for time of:
- 10 GTOH (50/35)
- 5 strict pull-up
- 10 ring dip
- (CT 15 min)
dicembre 15, 2018
- Conditioning: AMRAP in 8 min:
- 10 mt bear walk
- 10 knees to chest
- 10 double unders
- three rounds for time:
- 3 rope climb
- 6 shoulder to overhead (70/50)
- 15 deadlift (70/50)
- 25 GHD sit-up
- 50 wall ball shot
- (CT: 25 min)
dicembre 14, 2018
- Conditioning: 5 rounds for reps:
- 1 min row
- 1 min push-up
- 1 min rest
- AMRAP in 6 min:
- 8 pull-up
- 5 squat snatch (40/30)
- Rest 2 min
- AMRAP in 6 min:
- 10 pull-up
- 3 squat snatch (50/37,5)
- Rest 2 min
- AMRAP in 6 min:
- 12 pull-up
- 1 squat snatch (60/45)
dicembre 13, 2018
- Warm-up: 5 min AMRAP:
- 1/2/3...push-up
- 2/4/6...squat
- 3/6/9...sit-up
- EMO2M 12 min
- -10 ring dip
- - 10V-up
- - 100 mt shuttle sprint
- Deadlift:
- 3-3-3-3-3
- Rest three min:
- 3 min max power clean
- (50% max weight with deadlift)