luglio 30, 2019
- EMOM 18 min:
- 1: 15 box jump
- 2: 5 wall climb
- 3: 9 overhead squat
- (@ 60% 1RM)
- Elizabeth
- 21-15-9 reps for time of:
- Clean (61/43)
- Ring dip
- (ct 10 min)
luglio 29, 2019
- Bench press:
- 10 – 8 – 6 – 3 – 3 – 3
- Six rounds for reps of:
- 1 min of thruster (42,5/30)
- 1 min of pull-up
- 1 min rest
luglio 28, 2019
- Power snatch
- 3 – 3 – 3 – 3 – 3
- Hang-squat snatch
- 3 – 3 – 3 – 3 – 3
- Squat snatch
- 1 – 1 – 1 – 1 – 1
- For time:
- 100 burpees
- (ct: 8 min)
luglio 26, 2019
- EMOM 18 min:
- 1) 6 strict handstand push-up
- 2) 6 one arm DB overhead squat
- 3) 6 Snatch balance
- AMRAP in 9 min of:
- 3 push-press
- 3 toes to bar
- 6 push-press
- 6 toes to bar
- 9 push-press
- 9 toes to bar
- add 3 reps for movement
- @ each round
luglio 25, 2019
- “Anima & core” pt. 2:
- Amrap in 12 min:
- 20 mt waiter’s walk R
- (use 28/12 kg kettlebell)
- 3 tyre flip/D-ball over shoulder
- 20 mt waiter’s walk L
- 15 V-up
- for time:
- 100 wall ball shots
- 100 double unders
- 100 sit-up
- 1000 mt run
- (ct: 20 min)
luglio 24, 2019
- EMOM 15 min:
- Complex:
- Power clean
- Front squat
- Push-press
- Back squat
- Push-press
- for time:
- 21 snatch (40/27,5)
- 21 pull-up
- 15 snatch (50/35)
- 15 pull-up
- 9 snatch (60/42,5)
- 9 pull-up
- (ct: 10 min)
luglio 23, 2019
- complete as many rounds
- As possible in 18 minutes of:
- 20 mt bear walk
- 10 box jump (60/50)
- 20 mt crab walk
- 10 burpees
- 20 mt broad jump
- 10 V-up
- 15-12-9-6-3 reps
- for time of:
- Dumbbell hang clean and jerk
- Renegade rows
- (use 20/15 kg dbs
- For both exercises)
luglio 22, 2019
- Twelve minute of:
- Squat clean thrusters
- (load @ 1rm sh. Press)
- (1 rep every 30 seconds)
- 5 rounds for time of:
- 30 kettlebell swing (24/16)
- 30 burpees
- 30 sit-up
- (ct: 20 min)
luglio 21, 2019
- EMOM 14 min
- Odd: 8 chest-to-bar pull-up
- Even: 12 GHD sit-up
- AMRAP in 12 minutes:
- 1/2/3...deadlift (120/80)
- 3/6/9...DB front squat
- (20/15 kg dbs)
- 216/12/18...push-up
luglio 19, 2019
- EMOM 12 min:
- Every minute:
- 12 squat
- 8 sit-up
- 4 push-up
- AMRAP in 18 min:
- 30 wall ball shots (9/6)
- 20 toes to bar
- 10 burpees
- 5 power clean (80/50)
luglio 18, 2019
- Five rounds For reps:
- 30” of ring rows
- 30” rest
- 30” alt. DB shoulder press
- (20/15 kg dbs)
- 30” rest
- 30” one-legged squats
- 30” rest
- for time:
- (with a 50/35 kg barbell)
- 30 power snatch
- 30 push-press
- 30 power clean
- Rest 60” after each movement
- Time cap: 12 min
luglio 17, 2019
- EMO2M 16 min
- - 20 double unders
- - 12 american swing (24/16)
- - 7 mt handstand walk
- Diane:
- 21-15-9 reps of:
- Deadlift (102,5/70)
- Handstand push-up
- (ct: 10 min)