gennaio 31, 2019
- Back squat 5-5-5-5-5 reps
- Six 90sec-rounds of:
- 3 thruster (70/50)
- 50 mt shuttle sprint
- Max reps chest-to-bar pull-up
- Rest 2 minutes
- between rounds
gennaio 30, 2019
- Conditioning:
- Emom 15 min:
- 1) 12 jump squat
- 2) 12 plank knees to elbows
- 3) 10 hanging alt. Knee raise
- 5 rounds for attempts of:
- Broad jump 20 mt
- in as few jumps as possible
- Max l-position hang
- Max handstand hold
- Rest 90” between rounds
gennaio 29, 2019
- aerobic PWR:
- Eight one-minute rounds of:
- Run 100 mt
- Max box jump (60/50)
- Rest one minute
- AMRAP IN 6 min:
- 1/2/3…bodyweight clean
- 15 push-up
- Cash-out:
- Tabata squat
- Rest 3 min.
- Tabata sit-up
gennaio 28, 2019
- CONDITIONING:
- EMOM 18 min
- 1: pull-up for quality
- 2: 12 supine hip extension
- 3: 30” hollow body pos
- 10/8/6/4/2 reps for time of:
- Deadlift (1.5/1x BW)
- Dumbbell Shoulder press
- (22,5/15 kg)
- Burpees OTB
- (CT: 13 min)
gennaio 26, 2019
- EMOM 10 min
- Odd: 10 medball clean
- Even: 7 walk the floor
- Three rounds For time:
- 30/25 cal. Row
- (or 25/20 cal bike)
- 20 burpee box jump-over
- (60/50 cm)
- 10 odd-object clean**
- **(use D-ball, sandbag, tyre)
- (CT 18 min)
gennaio 25, 2019
- Conditioning: 5 150” rounds
- to perform:
- 20” L-sit
- 15 back extension
- 10 shoulder touch
- (from wall climb)
- for time:
- 30 GHD sit-up
- 30 one-legged squats (alt.)
- 30 american swing (24/16)
- 20 GHD sit-up
- 20 one-legged squats (alt.)
- 20 american swing (24/16)
- 10 GHD sit-up
- 10 one-legged squats (alt.)
- 10 american swing (24/16)
- (CT: 16 min)
gennaio 24, 2019
- EMOM 12 min
- w. a pair of dumbbells
- 3 hang power clean
- 3 front squat
- 3 push-jerk
- (M: 25 Kg-W: 17,5)
- 3 rounds for time of:
- 250/200 mt Row
- 12 squat snatch (40/27,5)
- 21 push-ups
- (CT: 12 min)
gennaio 23, 2019
- Five two-minutes rounds of:
- 20 mt one arm kettlebell
- oh walking lunges
- (24/16)
- Max handstand hold
- Rest 1 min
- Prior to 4 min
- 60 Burpees to bar
- Then...
- ten rounds of:
- 5 handstand push-up
- 7 pull-up
- 15 squat
- CT: 16 min
gennaio 22, 2019
- conditioning: 5 rounds for reps:
- 1 min Row for calories
- 1 min toes to bar
- 1 min rest
- For time:
- 15 push presses (3/4 bw)
- 5 rope ascents
- 12 push presses
- 4 rope ascents
- 9 push presses
- 3 rope ascents
- 6 push presses
- 2 rope ascents
- 3 push presses
- 1 rope ascent
- ct: 15 min
gennaio 21, 2019
- Conditioning:
- EMOM 15 min
- 1: 10 pull-up
- 2: 12 V-up
- 3: 7 Snatch balance
- Prior to 12 min:
- 21/15/9 reps of
- Toes to bar
- American swing (24/16)
- Then..
- Max reps squat snatch
- @ 80% 1RM
gennaio 19, 2019
- Amrap 6 min:
- 20 mountain climber
- 10 thruster btn
- For reps:
- From 0.00 to 7.00:
- Run 800 mt
- Max power snatch (40/30)
- 7.00 to 9.00: rest
- From 9.00 to 15.00:
- Run 600mt
- Max thruster (50/37,5)
- 15.00 to 17.00: rest
- From 17.00 to 22.00:
- Run 400 mt
- Max squat clean (60/42,5)
gennaio 18, 2019
- bench press:
- 5 – 5 – 5 – 3 – 3 – 3
- Amrap in 3 min of:
- Sumo deadlift high pull
- (50/35)
- Rest 3 minutes
- Amrap in 5 min of:
- Clean & jerk (60/42,5)