ottobre 16, 2019

giovedi 17/10/2019

  • Four rounds for reps:
  • 90 seconds max strict pull-up
  • 90 seconds max turkish get-up
  • (24/16 kg)
  • 1 minute rest  
  • Every minute on the minute
  • For 20 minutes perform:
  • 3 hang-squat clean (60/40)
  • 6 push-up
  • 9 sit-up  
  • If you fall behind the clock
  • keep going for 30 minutes
  • and see how many rounds
  • you can complete.
ottobre 15, 2019

mercoledi 16/10/2019

  • EMOM 12 minutes:
  • 5 muscle-up 
  • Amrap in 18 minutes:
  • 30 wall ball shots
  • 20 walking lunges
  • 10 toes to bar
ottobre 14, 2019

martedi 15/10/2019

  • Shoulder press:
  • 8 – 8 – 8 – 8 – 8  
  • for time:
  • 7 chest-to-bar pull-up
  • 7 pull-up
  • 7 toes to bar
  • 21 thruster
  • 5 chest-to-bar pull-up
  • 5 pull-up
  • 5 toes to bar
  • 15 thruster
  • 3 chest-to-bar pull-up
  • 3 pull-up
  • 3 toes to bar
  • 9 thruster
  • CT: 9 min
ottobre 13, 2019

Lunedi 14/10/2019

  • Three rounds of:

  • One 90-seconds set of:

  • Row 12/9 calories

  • 12 jump squat

  • Rest one minute

  • One 90-seconds set of:

  • 15 back extension

  • 12 oh lunges w. Empty bar

  • Rest one minute

  • Workout 20.1

  • 10 rounds for time of:

  • 8 ground-to-overhead

  • 10 bar-facing burpees

  • 30 kg, 43 kg

ottobre 12, 2019

Sabato 12/10/2019

  • Emom 16 minutes:

  • Odd: 10 pull-up

  • Even: 3 thruster (for load)

  • AMRAP in 10 minutes:

  • Ladder power clean (75/50)

  • 10 toes to bar

ottobre 10, 2019

venerdi 11/10/2019

  • Four rounds For reps:
  • 1 minute of rowing
  • Rest 30 seconds
  • 1 minute of handstand push-up
  • Rest 30 seconds
  • 1 minute of: box jump-over
  • Rest 30 seconds  
  • 5 rounds for time of:
  • 5 dumbbell hang squat snatch (R)
  • 5 dumbbell hang squat snatch (R)
  • 5 dumbbell thruster
  • 200 mt run
  • (M: 25 kg, W: 17,5 kg)
  • CT: 15 min
ottobre 9, 2019

giovedi 10/10/2019

  • EMOM 18 minutes
  • Odd: complex
  • - power snatch
  • - overhead squat
  • - hang-squat snatch
  • Even:
  • - 8 push-up
  • - 12 back extension  
  • Prior to 9 minutes:
  • Three rounds of:
  • 1 legless rope climb
  • 7 sumo deadlift high pull
  • (50/35 kg)
  • 10 burpees over the barbell
  • Max load squat snatch
ottobre 8, 2019

mercoledi 09/10/2019

  • EMOM 15 min:
  • 1) 30” dumbbell side plank R
  • 2) 30” dumbbell side plank L
  • 3) 20 swimmer kick  
  • for time:
  • 21 Cluster wall ball shot
  • (9/6 kg MB)
  • 20 mt bear walk/10 mt hs walk
  • 30 push-up
  • 15 Cluster wall ball shot
  • (9/6 kg MB)
  • 20 mt bear walk/10 mt hs walk
  • 30 push-up
  • 9 Cluster wall ball shot
  • (9/6 kg MB)
  • 20 mt bear walk/10 mt hs walk
  • 30 push-up
  • (ct 15 min)
ottobre 7, 2019

martedi 08/10/2019

  • for load: 
  • Dumbbell front squat
  • 5 – 5 – 5 – 5 
  • Rest 2 minutes 
  • Dumbbell thruster
  • 3 – 3 – 3 – 3 
  • Ten rounds for time:
  • 1 clean & jerk (80/55)
  • 5 strict handstand push-up
  • 10 toes to bar
  • (CT 15 min)
ottobre 6, 2019

lunedi 07/10/2019

  • Five two-minutes sets of:
  • - 20/15 calories row
  • - max GHS sit-up
  • Rest two minutes between sets  
  • For time:
  • 50 pull-up
  • 50 double unders
  • 50 push-press (42,5/30)
  • 50 double unders
  • 50 one-legged squat
  • 50 double unders
  • (CT: 13 min)
ottobre 4, 2019

sabato 05/10/2019

  • EMOM 15 min
  • 1) 20 mt double kettlebell
  • Overhead weighted walk
  • 2) max tuck hold/tuck lever
  • @ bar
  • 3) 10 parallettes pass-through (a+r)  
  • 3 rounds for time of:
  • 10 DB hang clean & jerk (R)
  • 10 one-arm overhead squat (R)
  • 10 L pull-up
  • 10 DB hang clean & jerk (L)
  • 10 one-arm overhead squat (L)
  • 10 L pull-up
  • (M: 25 kg, W: 17,5 kg)
  • (CT: 17 min)
ottobre 3, 2019

venerdi 04/10/2019

  • Four For reps:
  • 1 minute max deficit ring row
  • 30” rest
  • 1 minute max deficit push-up
  • 30” rest
  • 1 minute max single DB
  • Box step-up (20/15 kg)
  • 30” rest  
  • amrap in 5 minutes:
  • 5 overhead squat (50/35)
  • 10 burpees OTB  
  • Rest 3 minutes  
  • Amrap in 5 minutes
  • 5 hang-squat clean (60/42,5)
  • 10 american swing (24/16)