giugno 14, 2019
- Six 90s work + 30s rest)
- For max rounds of:
- 10 air squat
- 5 push-up
- 10 deadlift (35/25)
- 5 burpees
- Fight gone bad
- 3 Rounds For Total Reps in 17 minutes
- 1 min Wall Ball (9/6)
- 1 min Sumo Deadlift High-Pull (35/25)
- 1 min Box Jumps (60/50)
- 1 min Push Press (35/25)
- 1 min Row for calories
- 1 minute Rest
giugno 13, 2019
- Bench press
- 7 – 7 – 5 – 5 – 5 – 5
- 18.Zero
- 21-15-9 reps for time of:
- Dumbbell snatch (22,5/15)
- Burpees, jumping over
- the dumbbell
- (CT: 9 min)
giugno 12, 2019
- Amrap in 8 minutes:
- 5 push-up
- 10 DB/KB row
- 15 sit-up
- Three rounds for reps:
- 2 minutes of rowing
- 2 minutes of american swing
- (24/16)
- 2 minute of pull-up
- Rest 2 minutes
giugno 11, 2019
- 4 rounds for reps:
- 30” hollow hold
- 15” rest
- 30” plank triceps extension
- 15” rest
- 30” handstand hold
- 15” rest
- strict pull-up:
- 6 rounds for max reps
- (rest 90 seconds
- Between sets)
- AMRAP in 9 minutes:
- 20 walking lunges
- 10 push-up
- 5 bar-reaching burpees
giugno 10, 2019
- Overhead squat
- 7 – 5 – 5 – 3 – 3 – 3
- For time:
- 10 muscle-up
- 25 thruster (35/25)
- 1000 mt run
- 25 thruster
- 10 muscle-up
- (Time Cap: 15 min)
giugno 9, 2019
- EMOM 15 min
- 1: 10 overhead squat
- 2: 12 GHD sit-up
- 3: superman hold
- Complete as many rounds as possible in 16 minutes of:
- 20 medball clean (9/6)
- 60 double-unders
giugno 7, 2019
- AMRAP in 8 min of:
- 6 KB push-press (24/16)
- 9 russian swing
- 12 deadlift
- prior to 5 minutes:
- 10 rope climb
- (rest remaining time)
- Then…
- 27 – 21 – 15 – 9 reps** of:
- Thruster (42,5/30)
- Bar-facing burpees
- (CT: 16 min)
- **add 3 repetitions for each movement for each unexecuted rope ascent
giugno 6, 2019
- EMOM 15 min:
- 1: 15/12 cal row
- 2: 12 sit-up + pipe btn
- 3: 20 back extension
- 21-15-9 reps for time of:
- Power snatch
- Push-press
- Power clean
- (M: 42,5 – W: 30)
- CT: 15 min)
giugno 5, 2019
- EMO2M 18 min
- Odd: run 300 mt
- Even: 5 strict pull-up /
- 10 toes to bar/12 jumping lunges
- AMRAP in 9 minutes:
- 10 american swing (24/16)
- 7 burpees
giugno 4, 2019
- Skills:
- Handstand hold/walk
- 20 minutes work
- For quality
- for time:
- 40 pull-up
- 60 push-up
- 80 squat
- 30 pull-up
- 45 push-up
- 60 squat
- 20 pull-up
- 30 push-up
- 40 squat
- 10 pull-up
- 15 push-up
- 20 squat
- (CT: 25 min)
giugno 3, 2019
- EMOM 16 min
- Odd: BB complex*
- Even: 10 handstand push-up
- *=
- - power snatch
- - hang-power snatch
- - overhead squat
- - snatch balance
- 21 – 15 – 9 reps for time of:
- Deadlift (120/80)
- Box jump (60/50 cm)
- 03(CT: 9 min)
giugno 2, 2019
- ten rounds for reps/attempts
- 30” of double unders
- 30” rest
- For reps:
- 2 minutes of thrusters
- 2 minutes of handstand walk
- 2 minutes of front squat
- 2 minutes of handstand walk
- 2 minutes of power clean
- 2 minutes of handstand walk
- (M: 60 kg – W: 40 kg)