dicembre 29, 2019
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Emom 12 minutes:
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Odd: 6 kettlebell windmill
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(3 reps each arm)
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Even: practice lever
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On a 12 minutes clock:
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1 RM max thruster
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Rest three minutes then:
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AMRAP in 12 minutes of
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3 clean & jerk (use rm of thruster)
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20 wall ball shots (9/6 kg)
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20 sit-up
dicembre 27, 2019
- EMOM 15 minutes:
- Five rounds of:
- 1: pull-up for quality
- 2: practice scales
- 3: 12 GHD sit-up
- on a running clock:
- 0,00 to 3,00:
- Run 200 mt**
- Max burpees
- 3,00 to 5,00 rest
- 5.00 to 8.00:
- Run 200 mt**
- Max box-jump-over
- 8.00 to 10.00 rest
- 10.00 to 13.00:
- Run 200 mt**
- Max toes to bar
- 13.00 to 15.00 rest
- 15.00 to 18.00:
- Run 200 mt
- Max power snatch (43/30)
dicembre 26, 2019
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Overhead squat
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7 - 7 - 7 - 5 - 5 - 5
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“Elizabeth”
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21-15-9 reps for time of:
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Ring dip
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Squat Clean (61/43 kg)
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Then..
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“Isabel”
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30 snatch for time (61/43 kg)
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Time cap: 18 minutes
dicembre 23, 2019
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Five rounds for reps/max hold
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30 seconds of burpees
-
10” rest
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30 seconds oh plate hold
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10” rest
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30 seconds hollow body hold
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10” rest
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30 seconds Superman hold
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30” rest
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For time:
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21/15/9
-
thruster (43/30)
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Pull-up
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Then
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12/9/6
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Thruster (50/35)
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Chest-to-bar pull-up
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Then
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9/6/3
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Thruster (60(42,5)
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Muscle-up
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Ct: 22 minutes
dicembre 20, 2019
- Five rounds of:
- three minutes of rowing
- Three minutes
- Practicing SLIPS
- Amrap in 9 minutes of:
- 7 pull-up
- 10 one-legged squat (alt.)
- 15 push-up
dicembre 19, 2019
- EMOM 12 minutes:
- Odd: 12 double kettlebell swing
- Even: 10 kettlebell clean & press (switch after 5 reps)
- Ten rounds for time of:
- 5 Dumbbell bench press
- (30/20 kg Dbs)
- 7 Deadlift (100/70)
- 12 medball clean (9/6)
- Ct: 18 min
dicembre 19, 2019
- Every 90 seconds
- For twelve rounds perform
- A complex:
- - clean
- - hang-clean
- - thruster
- Amrap in 13 minutes
- 10 mt one-arm kettlebell
- Overhead w. Lunges R (24/16)
- 7 kettlebell snatch L
- 10 mt one-arm kettlebell
- Overhead w. Lunges L
- 7 kettlebell snatch R
- 20 V-up
dicembre 17, 2019
- for time:
- Five rounds of max u.b. strict pull-up
- Rest 2 minutes between sets
- Rest three minutes
- For time: five rounds of u.b. handstand push-up
- Rest two minutes between sets
- Rest three minutes
- Amrap in 7 minutes
- 1 wall climb
- 5 toes to bar
- 10 push-up
dicembre 16, 2019
- Five rounds for reps
- 30” work + 30” rest
- - supine hip extension
- (feet to wall)
- - rings L-sit
- - bar muscle-up
- AMRAP in 6 min
- 7 overhead squat (43/30)
- 15 mt over-shoulder
- D-ball carry
- Rest 2 minutes
- AMRAP in 6 minutes
- 7 power snatch (43/30)
- 7 mt handstand walk16
dicembre 15, 2019
- Front squat
- 3 – 3 – 3 – 3 – 3 – 3
- Five Two-minutes rounds
- 15/12 cal row
- Max dumbbell
- hang clean & jerk (20/15 kg)
- Rest two minutes
- Between sets
dicembre 13, 2019
- Emom 15 minutes:
- 1: 10 sots press
- 2: 5 snatch balance
- 3: 8 mt overhead duck walk
- For time:
- Three rounds of:
- 9 squat snatch (40/27,5)
- 12 burpees box-jump-over
- Then..
- Three rounds of:
- 6 squat snatch (50/35)
- 12 burpees box-jump-over
- Then..
- 3 squat snatch (60/40)
- 12 burpees box-jump-over
- Ct: 20 minutes
dicembre 12, 2019
- Deadlift:
- 5 – 5 – 5 – 5 – 5
- “Nightmare on Elm Street”
- 6 rounds for time of:
- 13 S2OH 40/30kg
- 13 Burpees over Bar
- 13 Front Squat 40/30
- 13 Pull-ups
- Ct: 20 minutes