settembre 16, 2019
- Snatch balance
- 3 - 3 - 3 - 3 - 3 - 3
- Complete as many rounds
- as possible in 18 minutes of:
- 5 chest-to-bar pull-up
- 10 wall-ball shots (9/6)
- 15 kettlebell swing (24/16)
settembre 15, 2019
- EMOM 14 min
- Odd: 100 mt shuttle sprint
- Even: 7/6/5/4/3/2/1 hang-power clean
- (incr. load)
- for time:
- 2 rounds of:
- 21 deadlift (80/55)
- 15 burpees OTB
- 2 rounds of:
- 15 deadlift (100/70)
- 15 burpees OTB
-
2 rounds of:
- 9 deadlift (120/85)
- 15 burpees OTB
- ct: 16 min
settembre 13, 2019
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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
- 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)
Utilizziamo i cookie per essere sicuri che tu possa avere la migliore esperienza sul nostro sito. Se continui ad utilizzare questo sito noi assumiamo che tu ne sia felice.Ok