giugno 28, 2019
- Amrap in 6 minutes of:
- 3 down-up
- 6 squat
- 9 sit-up
- Kelly
- 5 rounds for time of:
- Run 400 meters
- 30 box jump
- (60/50)
- 30 wall-ball shot
- (9/6)
- (CT 35 min)
giugno 27, 2019
- Shoulder press
- 7 – 7 – 7 – 7 reps
- Push press
- 5 – 5 – 5 – 5 reps
- Push jerk
- 3 – 3 – 3 – 3 reps
- Amrap in 6 minutes of:
- Ladder thruster
- (40/27,5)
- Ladder (by two in two)
- Box jump over
giugno 26, 2019
- “T”
- 5 rounds for time of:
- 100-meter sprint
- 10 squat clean thruster
- (50/35 KG)
- 15 kettlebell swing
- (28/20)
- 100-meter sprint
- Rest 2 minutes
- (CT 30 MIN)
giugno 25, 2019
- EMO2M 16 min
- Complete:
- - 4 strict pull-up
- - 6 chest-to-bar pull-up
- - 9 pull-up
- Complete as many rounds
- as possible in 15 minutes of:
- 40 sit-up
- 10 left-arm overhead
- walking lunges**
- 10 right-arm overhead
- Walking lunges**
- **(20/15 kg DB)
giugno 24, 2019
- Eight rounds of:
- 5 muscle-up every 90 seconds
- AMRAP in 20 minutes of:
- 20 burpees
- 12 DB front squat (20/15 Dbs)
giugno 23, 2019
- EMOM 12 min:
- - complex for load -
- 1 power clean
- 1 hang-squat clean
- 1 squat clean
- For time:
- 30 overhead walking lunge
- (20/15 Kg plate)
- 30 knees-to-elbows
- 30 sit-ups
- 20 mt HS walk
- 30 sit-ups
- 30 knees-to-elbows
- 30 overhead walking lunges
- (20/15 Kg plate)
- (CT: 12 min)
giugno 21, 2019
- EMOM 18 min:
- 1) 8 chest-to-bar pull-up
- 2) 10 alt. DB shoulder press
- 3) 15 tuck crunch
- 21-15-9 reps for time of:
- Snatch (52,5/35 kG)
- Box jump (60/50 cm)
- (CT: 9 min)
giugno 20, 2019
- BACK SQUAT
- 5 – 5 – 5 – 5 – 5 reps
- AMRAP in 12 minutes of:
- 5 wall climb
- 10 one-legged squat (alt.)
- 15 push-up
giugno 19, 2019
- AMRAP in 6 minutes:
- - 12 back extension
- - 12 sit-up
- - 6 walk the floor
- In 15 minutes findo
- your deadlift RM**
- Rest three minutes
- AMRAP 5 minutes:
- Max power clean @ 50%
- Max deadlift load**
giugno 18, 2019
- AMRAP in 7 minutes:
- 5 HSPU
- 10 one-legged squat
- 5 strict toes to bar
- Rest 3 minutes
- AMRAP in 7 minutes:
- 10 ring dip
- 12 jumpin lunges
- 10 V-up
- Rest 3 minutes
- AMRAP in 7 minutes:
- 15 push-up
- 20 squat
- 15 sit-up
- Cash-out:
- Tabata wall ball shots
- (9/6)
giugno 17, 2019
- EMOM 15 min:
- 1: 12 deadlift
- 2: 9 push-press
- 3: 6 power snatch
- for time:
- 12 hang squat clean (70/47,5)
- 21 ring dip
- 9 h.s. clean
- 15 ring dip
- 6 h.s. clean
- 9 ring dip
- (ct: 9 min)
giugno 16, 2019
- EMOM 12 min:
- Odd: 15 russian swing
- Even: 20 sit-up
- three sets of:
- Prior to three minutes complete:
- - three rope climb
- - max calories row
- Then..
- Round one:
- 70/55* handstand push-up
- Round two:
- 70/55* burpees
- Round three:
- 70/55* toes to bar
- *minus caloiries rowed
- Rest three minutes between sets
- Time cap: 20 minutes