febbraio 28, 2019
- EMOM 18 min:
- Odd: 10 box jump over
- Even: 15 sit-up
- Death by…
- Power snatch
- Min 1: 1 rep
- Min 2: 2 reps
- Min 3: 3 reps…
- Add one rep at every round
- Until you can no longer
- Complete the prescribed
- Set of reps
febbraio 27, 2019
- AMRAP in 9 min:
- 10 lunges
- 7 push-up
- 12 V-up
- 7 rounds for time of:
- 100-m run
- 7 left-arm kettlebell snatches
- 7 right-arm kettlebell snatches
- (M: 16 kg, W: 12 kg)
- 7 burpees
- 7 toes to bar
- (CT: 20 min)
febbraio 26, 2019
- EMO2M 14 min
- 7 deadlift for load
- “Workout 17.5”
- 10 rounds for time of:
- 9 thruster
- 35 double-under
- (40/27,5 kg)
- CT: 15 min
febbraio 25, 2019
- EMO2M 16 min
- Odd: 25 cal row
- Even: 25 burpees
- 13-11-9-7-5 reps for time of:
- Chest-to-bar pull-up
- Squat snatches
- (50/35 kg barbell)
- CT: 15 min
febbraio 23, 2019
- Workout 19.1
- Complete as many rounds as possible in 15 minutes of:
- 19 wall-ball shots
- 19-cal. row
- Men throw 14-lb. ball to 10-ft. target
- Women throw 14-lb. ball to 9-ft. target
febbraio 22, 2019
- Three sets for reps
- 20s work + 40s rest of:
- 1:Deadlift
- 2:Power clean
- 3:Front squat
- 4:push-press
- “INCREDIBLE HULK”
- AMRAP in 20 minutes
- (50/35 kg BB)
- 5 Deadlift
- 5 Hang Power Clean
- 5 Front Squat
- 5 Push Press
- 5 Back Squat
febbraio 21, 2019
- EMOM 16 min
- 1: 16 jumpin lunges
- 2: 10 toes to bar
- 3: 12 wall ball shots
- 4: 15 sit-up
- 4 rounds for time of:
- 25 GHD sit-up
- 3 rope climb
- 25 burpees
- (ct 18 MIN)
febbraio 20, 2019
- 2 min max strict toes to bar
- Rest 1 min
- 2 min max hbp hold
- Rest 1 min
- 2 min max L-sit hold
- Rest 1 min
- 2 min max handstand hold
- For time:
- 11 muscle-ups
- 50 double-unders
- 9 muscle-ups
- 40 double-unders
- 7 muscle-ups
- 30 double-unders
- 5 muscle-ups
- 20 double-unders
- 3 muscle-up
- 10 double-unders
- (CT 15 min)
febbraio 19, 2019
- Conditioning:
- AMRAP in 6 min:
- 10 knees to elbows
- 12 squat
- 20 jumpin jack
- 5 rounds for time of:
- 1 rope climb
- 10 toes-to-bar
- 20 overhead walking lunge
- (hold a 20/15 kg plate)
- 150 single unders
- (CT 25 min)
febbraio 18, 2019
- EMOM 14 min:
- Odd: 3 power snatch (for load)
- Even: 6 one arm kettlebell
- Push-press (3 each)
- AMRAP in 12 min of:
- (dumbbell complex)
- 9 dumbbell deadlift
- (30/22,5 kg Dbs)
- 6 hang power clean
- 3 push-jerk
febbraio 16, 2019
- 4 rounds For reps:
- (40” work / 20” rest)
- Min 1-3-5-7: russian swing
- (20/12)
- Min 2-4-6-8: double unders
- DALLAS 5
- (for reps)
- 5 minutes of:
- Burpees
- Then, 5 minutes of:
- 7 deadlift (70/45)
- 7 box jump (60/50)
- Then, 5 minutes of:
- Turkish get-up
- (16/12)
- Then, 5 minutes of:
- 7 snatch (35/25)
- 7 push-up
- Then, 5 minutes of:
- Rowing for calories
febbraio 15, 2019
- overhead squat
- 5 – 5 – 5 – 5
- Front squat
- 3 – 3 – 3 – 3
- Rest three minutes
- AMRAP in 7 min of:
- 1/2/3...hang squat clean
- 2/4/6… one-legged squat