settembre 13, 2019

sabato 14/09/19

  • EMOM 18 min
  • 1) 100 mt run
  • 2) 10 squat jump
  • 10 push-up
  • 3) max hs hold  
  • On a running clock:
  • 0.00 to 2,00:
  • 20 one-legged squat
  • 20 wall ball shots (9/6)
  • Max calories row
  • 2.00 to 3.00 rest
  • 3.00 to 5.00
  • 25 box step over
  • 20 wall ball shots
  • Max burpees
  • 5.00 to 6.00 rest
  • 6.00 to 8.00
  • 30 walking lunges
  • 20 wall ball shots
  • Max double unders
  • 8.00 to 9.00 rest
  • 9.00 to 11.00
  • 35 air squat
  • 20 wall ball shot
  • Max handstand walk
settembre 12, 2019

VENERDI 13/09/19

  • On a 13 min. clock
  • complex for load
  • - 1 front squat
  • - 1 push-press
  • - 1 thruster
  • Incr. Weight @ every round  
  • 3 Rounds for Time
  • 13 Push-Up
  • 13 Sit-Up
  • 13 Box Jump (60/50)
  • 13 Kettlebell Swings (24/16)
  • 13 Push Presses (20/15 kg)
  • 13 Walking Lunges (each leg)
  • 13 Mountain Climber
  • 13 Knees-to-Elbows
  • 13 Pull-Up
  • 13 Parallel Bar Dip
  • 13 Air Squat
  • 13 Back Extension
  • 13 Burpees
  • (ct 27 min)
settembre 11, 2019

GIOVEDI 12/09/19

  • Emom 15 min
  • 1 clean & jerk
  • For load  
  • For time:
  • 4 rope climb
  • 16 thruster (70/47,5)
  • 3 rope climb
  • 12 thruster
  • 2 rope climb
  • 8 thruster
  • 1 rope climb
  • 4 thruster
  • (ct: 12 min)
settembre 10, 2019

MERCOLEDI 11/09/19

  • EMOM 18 min
  • 1: 15 squat jump
  • 2: 40 mountain climber
  • 3: max strict hanging
  • Leg raise  
  • 3 rounds for time of:
  • 10 db hang squat snatch
  • (25/17,5 kg db)
  • 5 bar muscle-up
  • 10 db hang squat snatch
  • 5 bar muscle-up
  • CT: 16 min
settembre 9, 2019

MARTEDI 10/09/19

  • overhead squat:
  • 7 – 7 – 5 – 5 – 3 – 3  
  • Prior to 17 minutes:
  • 50 cal row
  • 50 toes to bar
  • 50 american swing (24/16)
  • 50 push-up
  • 50 box jump
  • In the remaining time:
  • Squat clean for load
settembre 8, 2019

LUNEDI 09/09/19

  • For reps:
  • 1 min air bike for calories
  • 1 min right-arm db
  • Overhead walkin lunge (20/15)
  • 1 min toes to bar
  • 1 min db box step over
  • 1 min toes to bar
  • 1 min left-arm db
  • Overhead walkin lunge (20/15)
  • 1 min air bike for calories
  • Rest 1 minute
  • Between rounds  
  • For time:
  • 2 rounds of:
  • 5 snatch (60/40)
  • 12 burpees over the barbell
  • Then, 2 rounds of:
  • 7 snatch (50/37,5)
  • 12 burpees o.t.b.
  • Then, 2 rounds of:
  • 9 snatch (42,5/30)
  • 12 burpees o.t.b.
  • CT: 11 min
settembre 6, 2019

SABATO 07/09/19

  • Four rounds for reps:
  • 30 seconds of rowing
  • 30 seconds of burpees
  • Rest 30 seconds  
  • for time:
  • 15 thruster (70/47,5)
  • 10 muscle-up
  • 800 mt run
  • 15 front squat (70/47,5)
  • 15 chest-to-bar pull-up
  • 600 mt run
  • 15 power clean (70/47,5)
  • 20 pull-up
  • 400 mt run
  • 15 deadlift (70/47,5)
  • 25 toes to bar
  • 200 mt run
  • CT: 30 min
settembre 5, 2019

VENERDI 06/09/19

  • Twelve rounds of
  • Barbell complex:
  • Every 90 seconds perform:
  • 1 power clean
  • 1 hang-power clean
  • 1 hang-squat clean
  • 1 front squat
  • 1 push-jerk  
  • 18-15-12-9-6-3
  • Reps for time of:
  • overhead squat (43/30)
  • Handstand push-up
  • (CT: 13 min)
settembre 4, 2019

GIOVEDI 05/09/2019

  • EMOM 18 min:
  • 1: 10 ring pull-up
  • 2: 10 KB shoulder press (5+5)
  • 3: 30”+30” side plank  
  • amrap in 12 min of:
  • 9 push-up
  • 9 sumo deadlift high pull (43/30)
  • 9 medball clean
settembre 3, 2019

MERCOLEDI 04/09/19

  • 6 rounds for reps of:
  • 30 seconds of box-jump-over
  • 30 seconds V-up
  • 30 seconds hs hold
  • Rest 1 minute  
  • For time:
  • (in team of two)
  • 10 mt handstand walk (A)
  • 21 db snatch (B) 22,5/15 kg
  • 21 db snatch (A)
  • 10 mt hs walk (B)
  • 21 partner burpees
  • 10 mt handstand walk (A)
  • 15 db snatch (B) 22,5/15 kg
  • 15 db snatch (A)
  • 10 mt hs walk (B)
  • 15 partner burpees
  • 10 mt handstand walk (A)
  • 9 db snatch (B) 22,5/15 kg
  • 9 db snatch (A)
  • 10 mt hs walk (B)
  • 9 partner burpees
  • (CT 20 min)
settembre 2, 2019

MARTEDI 03/09/2019

  • E2MOM 14 min:
  • For every two-minute set:
  • 5 strict toes to bar
  • 10 GHD sit-up
  • 15 sit-up  
  • For time:
  • 3 rounds of:
  • 9 chest-to-bar pull-up
  • 5 snatch
  • Then, 3 rounds of:
  • 15 deadlift
  • 30 squat
  • Then, 3 rounds of:
  • 9 chest-to-bar pull-up
  • 5 clean
  • (M: 60kg, W: 40kg BB)
  • CT: 20 min
settembre 1, 2019

LUNEDI 02/09/19

  • Shoulder press**
  • 3 – 3 – 3 – 3 – 3  
  • Rest 3 minutes  
  • Amrap in 3 min of:
  • Push-press (kg=1,2 max load**)  
  • Rest 3 minutes  
  • Amrap in 3 minutes of:
  • Clean & jerk (kg=1,2 max load**)  
  • Double tabata
  • (40s work + 20s rest x 8)
  • Odd: dumbbell burpees
  • Even: dumbbell weighted run
  • (M:20 kg, W: 15 kg Dbs)