aprile 29, 2019
- EMOM 18 min of:
- 1) 12 one-arm ring row
- 2) 15 push-up
- 3) 12 weighted box step up
- (12/9 kg medball)
- On a 18-min
- Running clock:
- 21-15-9 reps for time of:
- Squat clean (60/40)
- Toes to bar
- Rest 2 minutes, then
- Complete as many rounds
- And reps as possible of:
- 1 rope climb
- 5 power snatch (40/27,5)
aprile 28, 2019
- EMOM 18 min
- 1) 10 handstand push-up
- 2) 8 strict pull-up
- 3) 12 one-legged squat
- Complete as many rounds as possible in 15 minutes of:
- 250/200 meter row
- 10 push presses (60/40)
- 20 GHD sit-up
aprile 26, 2019
- 4 rounds for time of:
- 15 sit-up
- 15 back extension
- 15 squat
- 10 push-up
- AMRAP in 20 min of:
- Run **
- 5 power snatch (43/30)
- 7 thruster
- 9 power clean
- ** start with 100 mt,
- Add 100 mt at every round
aprile 25, 2019
- EMOM 12 min
- - complex -
- 1 clean
- 1 push-jerk
- 1 split-jerk
- 5 rounds for time of:
- 15 dumbbell thruster
- (22,5/15 kg dbs)
- 50 double-unders
- rope climb, 3 ascents
- (CT 18 min)
aprile 23, 2019
- For reps:
- 3 minutes of push-up
- 1 min rest
- 2 minutes of burpees
- 1 min rest
- 1 min max slide plank
- 1 min rest
- 3 minutes max plank hold
- 1 min rest
- 2 minutes of V-up
- 1 min rest
- 1 minutes max HS hold
- 42-30-18 reps for time of:
- Wall ball shots (9/6)
- Pull-up
- (CT: 15 min)
aprile 22, 2019
- DEADLIFT
- 3 – 3 – 3 – 3 – 3 – 3 reps
- 30-20-10 For time of:
- overhead squat (43/30)
- DB bench press
- (27,5/17,5 kg dbs)
- CT: 15 min
aprile 19, 2019
- EMOM 15 min
- 1: 12 box step over
- (60/50)
- 2: 40 mountain climber
- 3: 10 one arm dumbbell
- Thruster (22,5/15)
- 5 rounds for time of:
- 20 mt weighted lunge
- (22,5/15 dbs)
- 20 burpees
- 200 mt run
- (CT 20 min)
aprile 18, 2019
- 9 two-minutes rounds
- To perform a complex with:
- - thruster
- - push-press
- - push-jerk
- - split-jerk
- AMRAP in 12 minutes of:
- 5 handstand push-up
- 4 alt. Turkish get up
- (20/12,5 kg db)
- 12 ring dip
- 4 alt. Turkish get up
aprile 17, 2019
- FRONT SQUAT
- 3 – 3 – 3 – 3 – 3 – 3
- For time and reps:
- Three minutes to perform
- Row 40 calories
- Max burpees box jump over
- Rest 1 minute
- Three minutes to perform
- 40 box jump over
- Max wall ball shots (9/6)
- Rest 1 minute
- Three minutes to perform:
- 40 deadlift (60/40)
- Max toes to bar
aprile 16, 2019
- EMOM 15 min
- 1: 20 sit-up
- 2: 20 w. Lunges
- 3: max hang on bar
- 3 5-minute rounds for
- max reps at each station:
- From 0:00-2:00:
- run 400 meters
- Max double-unders
- From 2:00-3:00, push-up
- From 3:00-4:00, pull-up
- From 4:00-5:00, toes to bar
- Rest 3 minutes between rounds.
aprile 15, 2019
- EMOM 8 min
- Odd: 12 hollow up
- Even: 20 back extension
- Rest 3 min
- EMOM 8 min
- Odd: 12 hs shoulder touch
- Even: 15 box jump over
- complete as many reps
- as possible in 9 min of:
- 7 SDHP (50/35)
- 7 HSPU
aprile 14, 2019
- EMO3M 15 min
- 100 mt farmers carry
- (30/20 kg dbs)
- 200 mt run
- For time:
- 60 sit-up
- 50 V-up
- 40 GHD sit-up
- 30 pull-up
- 20 strict pull-up
- 10 bar muscle-up
- (CT 18 min)