ottobre 30, 2019

giovedi 31/10/2019

  • Amrap in 9 min:
  • 10 burpees
  • 31 sit-up 
  • death by:
  • Barbell!
  • Every minute perform 1 lift
  • And add 5 kg (2,5 kg women)
  • Start with an empty barbell
  • and snatch for as long as possible.
  • Once you cannot snatch the weight,
  • clean for as long as possible.
  • Once you cannot clean the weight,
  • deadlift for as long as possible.
ottobre 29, 2019

mercoledi 30/10/2019

  • Five rounds for reps
  • With a partner of:
  • 30 seconds max clap push-up
  • Rest 30 seconds
  • 30 seconds max medball sit-up
  • Rest 30 seconds
  • 30 seconds max free handstand (A)
  • 30 seconds max free handstand (B) 
  • Amrap in 9 minutes
  • (with a partner)
  • Max handstand walk
  • (switch after 10 mt) 
  • amrap in 9 minutes:
  • in team of two:
  • I go you go:
  • Ladder strict pull-up
  • Ladder x 2 push-up
  • Ladder x 3 air squat
ottobre 28, 2019

martedi 29/10/2019

  • Four rounds for reps
  • With a pair of kettlebell:
  • 1 minute max alt. Shoulder press
  • Rest 30”
  • 1 minute max bent over row
  • Rest 30”
  • 1 minute max push-up
  • Rest 60 seconds  
  • 3 rounds for time of:
  • 25 dumbbell push jerk
  • (M: 22,5, W: 16 kg)**
  • 50 double-under
  • 25 weighted step-up**
  • 50 double-under
  • CT: 16 min
ottobre 27, 2019

Lunedi 28/10/2019

  • AMRAP in 5 minutes:

  • 12/9 calories row

  • 9 down-up

  • Rest 2 minutes

  • AMRAP in 5 minutes:

  • 3 squat jump

  • 6 lunges

  • 12 mountain climber

  •   Rest 2 minutes

  • AMRAP in 5 minutes

  • 5 ring dip

  • 7 toes to bar

  • 9 sit-up

  • Workout 20.3 / Workout 18.4
  • Diane
  • 21-15-9 reps of:
  • Deadlift (102/70)
  • Handstand push-ups
  •   Then,
  • 21-15-9 reps of:
  • Deadlift (143/93)
  • 15 mt handstand walk after each set  
  • Time cap: 9 minutes
ottobre 25, 2019

sabato 26/10/2019

  • EMOM 12 min:
  • Odd: 30 double unders
  • Even: 6+6 kettlebell snatch  
  • 3 rounds for max reps of:
  • 1 minute of burpees
  • 1 minute of wall-ball shot
  • 1 minute of deadlift
  • 1 minute of med-ball sit-up
  • 1 minute of hang power clean
  • Rest 1 minute
  • (M: 50 kg barbell, 9 kg medball, W: 35 kg barbell, 6 kg medball)
ottobre 24, 2019

venerdi 25/10/2019

  • 12 minutes performing
  • 1 power snatch
  • Every 30 seconds
  • (use 85% 1RM)  
  • For time:
  • 30 box jump (60/50)
  • 18 deadlift (50/35)
  • 12 power clean
  • 6 thruster
  • 30 one-legged squat
  • 15 deadlift (60/40)
  • 10 power clean
  • 5 thruster
  • 30 back extension
  • 12 deadlift (70/45)
  • 8 power clean
  • 4 thruster
  • (ct 16 min)
ottobre 23, 2019

giovedi 24/10/2019

  • back squat
  • 5 – 5 – 5 – 5
  • @ 70% 1RM  
  • Front squat
  • 3 – 3 – 3 – 3
  • @ 70% 1RM  
  • Overhead squat
  • 1 – 1 – 1 – 1 – 1  
  • Amrap in 6 min:
  • 6 burpees
  • 12 lunges
  • 18 sit-up
ottobre 22, 2019

mercoledi 23/10/2019

  • Eight rounds for reps:
  • 30 seconds strict pull-up
  • 30 seconds alternating
  • Hollow and arch position
  • Rest 30 seconds 
  • Complete as many
  • rounds as possible
  • in 20 minutes of:
  • 2 muscle-up
  • 4 handstand push-up
  • 8 kettlebell swing
  • (24/16 kg)
ottobre 21, 2019

martedi 22/10/2019

  • EMOM 16 min:
  • Odd: complex for load
  • Push-press
  • Push-jerk
  • Split-jerk
  • Even: 10 pull-up  
  • For time:
  • 15 squat snatch
  • 42 h.r. push-up
  • 12 squat snatch
  • 30 h.r. push-up
  • 9 squat snatch
  • 18 h.r. push-up
  • (M: 43, W: 30 Kg)
  • Ct: 12 min
ottobre 20, 2019

lunedi 21/10/2019

  • Six One-minute rounds of:
  • 4 burpees box-jump
  • 8 V-up
  • Rest 30 seconds  
  • Workout 20.2
  • Complete as many rounds as possible in 20 minutes of:  
  • 4 dumbbell thruster
  • (22,5/15 kg)
  • 6 toes-to-bar
  • 24 double-under
ottobre 18, 2019

sabato 19/10/2019

  • Emom 15 minutes:
  • 1: 6 windmill (3L + 3R)
  • 2: 15 GHD sit-up
  • 3: max hold frog stand  
  • five two-minute rounds of:
  • 12 burpees
  • 200 mt row
  • Max thrusters
  • (43/30 kg)
  • Rest 2 minutes
  • Between rounds
ottobre 17, 2019

venerdi 18/10/2019

  • Bench press:
  • 5 – 5 – 5 – 5 – 5  
  • on a running clock:
  • From 0.00 to 3.00:
  • Max calories row
  • Rest one minute
  • From 3.00 to 6.00
  • Squat snatch for load
  • Rest one minute
  • From 6.00 to 9.00:
  • Complete as many rounds
  • As possible of:
  • 7 pull-up
  • 7 handstand push-up