settembre 30, 2019
- EMOM 12 min
- 1 squat clean thruster
- (for load)
- Five rounds for reps:
- 1 minute max bench press
- 1 minute max ring dip
- 1 minute max turkish get-up
- 1 minute rest
settembre 29, 2019
- back squat:
- 3 – 3 – 3 – 3 – 3 – 3
- Attempt @ 120% front squat
- Amrap in 15 minutes:
- 9 handstand push-up
- 9 power clean
- (60/40 kg)
- 9 strict pull-up
settembre 27, 2019
- Build your engine:
- for time:
- Run 1000 meters
- Run 600 meters
- Run 400 meters
- Rest = work - ct: 25 min
- for time:
- 30 mt overhead
- walking lunges
- (40/27,5 kg)
- 3 rope climb
- 30 toes to bar
- 3 rope climb
- 30 box jump over
- 3 rope climb
- 30 GHD sit-up
- 3 rope climb
- (ct 15 min)
settembre 26, 2019
- Six rounds For reps:
- 30 seconds max burpees
- one minute rest
- 30 seconds Row for max calories
- One minute rest
- 18/15/12/6/3 reps For time:
- deadlift (100/65)
- Ring dip
- Ct: 12 min
settembre 26, 2019
- E2mom 12 min
- BB complex
- (for load)
- - high pull
- - hang-power snatch
- - overhead squat
- - squat snatch
- Rest 3 minutes
- Eight 90-seconds sets of:
- 1 rep squat snatch
- Rest 3 minutes
- Amrap in 5 minutes of:
- Ground to overhead
- (use max snatch load)
settembre 24, 2019
- Four rounds for max hold:
- (With a partner):
- 30” superman
- 30” rest
- 30” hanging L-sit
- 30” rest
- 30” free handstand
- 30” rest
- 4 rounds for time of:
- 10 toes to bar
- 20 push-up
- 30 wall ball shots (9/6 kg)
- 40 sit-up
- 50 double-unders
- Ct: 27 min
settembre 23, 2019
- Front squat:
- 7 - 7 - 5 - 5 - 3 -3
- For time:
- 21/18/15/12/9/6/3 Burpees
- 1/2/3/4/5/6/7 power clean (80/55)
- Ct: 14 min
settembre 22, 2019
- For reps:
- 2 minutes max DB bench press**
- 2 minutes max strict pull-up
- 2 minutes max DB front squat**
- 2 minutes max calories bike/row
- ** same weight
- Rest 30 seconds between rounds
- 1 minute Max pushup
- 1 minute max ring row
- 1 minute max air squat
- 1 minute max calories bike/row
- 15 seconds rest between rounds
- AMRAP in 13 minutes:
- 5 deadlift (150/100)
- 5 bar muscle-up
settembre 20, 2019
- EMOM 12 min
- Within every minute:
- 3 strict pull-up
- 3 toes to bar
- 3 pull-up
- Five Reverse Tabata
- (10 sec work – 20 sec rest)
- for max reps at each station:
- - db push-press
- - db hang-power clean
- - push-up
- - weighted walking lunge
- - db snatch (one arm for
- Each set)
- Rest 1 minute
- Between stations
settembre 19, 2019
- three rounds of:
- 1 minute of rowing
- 30 sec. rest
- 1 minute of box jump
- 30 sec. rest
- 1 min of wall ball shot
- Grace
- 30 clean and jerks for time
- (ct 6 min)
- Rest three minutes
- Isabel
- 30 snatches for time
- (ct 6 min)
- (Men: 60 kg, women: 43 kg)
settembre 18, 2019
- Amrap in 7 minutes of:
- 1 wall climb
- 9 ghd sit-up
- 12 jumpin lunges
- eight one-minute
- Rounds of:
- 10 burpees
- Max reps power snatch
- (50/35)
- Rest 2 minutes
- Between rounds
settembre 17, 2019
- Amrap in 8 min of:
- 5 down-up
- 10 V-up
- 15 double unders
- Maggie
- 5 rounds for time of:
- 20 handstand push-up
- 40 pull-up
- 60 single-leg squat
- (scaled)
- Candy
- 5 rounds for time of:
- 20 pull-up
- 40 push-up
- 60 squat
- CT: 30 min
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