settembre 30, 2019

martedi 01/10/2019

  • 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

lunedi 30/09/2019

  • 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

sabato 28/09/2019

  • 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

Venerdi 27/09/19

  • 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

giovedi 26/09/2019

  • 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

mercoledi 25/09/19

  • 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

Martedi 24/09/2019

  • 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

Lunedi 23/09/2019

  • 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

sabato 21/09/2019

  • 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

venerdi 20/09/2019

  • 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

giovedi 19/09/2019

  • 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

mercoledi 18/09/19

  • 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