gennaio 31, 2020
- E2MOM for five rounds:
- Odd: 12 GHD sit-up
- Max handstand hold
- Even: 2 rounds of cindy*
- *1 round of Cindy is 5 strict pull-up, 10 push-up, and 15 squat.
- Rest five minutes
- For time: 15/12/9/6/3
- Reps for time of:
- Thruster (50/35 kg)
- Bar-facing burpees
- Then..
- 1 rep max squat clean thruster
- Ct: 12 minutes
gennaio 29, 2020
- Six 90-seconds set of rowing
- to perform:
- 30/24 calories*
- (or 20/16 cal air bike)
- Rest 90 seconds
- *in rest time perform as many burpees as calories missing from rowing
- Rest five minutes
- RANDY
- For time:
- 75 power snatch
- (M: 35 Kg, W: 25 Kg)
- CT: 9 minutes
gennaio 28, 2020
- Core:
- 8 x rounds (20” work+10” rest
- Odd: hollow body position hold
- Even: superman hold
- For rounds of slow, controlled reps:
- 1 minute of tempo pull-up @ parallettes
- Rest 15 seconds
- 1 minute of fitball/row pike
- Rest 15 seconds
- 1 minute of ring transition with hook grip
- Rest one minute
- Six rounds of:
- Odd minutes:
- 3 strict chest-to bar pull-up
- 3 strict pull-up
- 3 strict toes to bar
- Max handstand hold
- Even: rest
gennaio 27, 2020
- E2MOM 14 minutes
- 21-18-15-12-9-6-3 Deadlift
- (start @ 60% 1RM and increase by 5 percent @ every round)
- 12 pull-up
- Rest 5 minutes
- Amrap in 13 minutes:
- 1 rope climb
- 1 clean (70/45)
- 10 box jump (60/50 cm)
- Cash-out:
- Tabata Core:
- Odd: hollow body position hold
- Even: superman hold
gennaio 26, 2020
- Back squat
- 10 reps @ 50% 1RM
-
8 reps @ 60% 1RM
-
6 reps @ 70% 1RM
-
4 reps @ 80% 1RM
-
2 reps @ 90% 1 RM
-
2 reps @ 100% 1RM
-
FOR TIME:
-
21 HSPU
-
15 ring dip
-
20 one-legged squat
-
15 HSPU
-
15 ring dip
-
20 one-legged squaT
-
9 HSPU
-
15 ring dip
-
20 one-legged squat
-
Ct: 12 min
gennaio 24, 2020
- Five rounds For reps
- And quality:
- 30” of rowing
- Rest 30 seconds
- 30” of burpees
- Rest 30 seconds
- 30” of bar muscle-up
- Rest 30 seconds
- Fight Gone Bad!
- 3 rounds for max reps of:
- 1 minute of wall-ball shot
- 1 minute of sumo deadlift high pull
- 1 minute of box jump
- 1 minute of push presse
- 1 minute of rowing (calories)
- Rest 1 minute
- M: 9 kg Mball, 60cm box, 35kg barbell
- W: 6kg Mball, 50cm box, 25kg barbell
gennaio 22, 2020
- Amrap in 5 minutes:
- 5 burpees
- 7 V-up
- 10 lunges
- Every 90 seconds for 10 rounds
- Perform a complex:
- Deadlift
- Hang-power clean
- Front squat
- Thruster
- Back squat
- Overhead squat
- (men 60 kg, women 40 kg)
- For time:
- 15 devil press (20/15 kg Dbs)
- 21 toes to bar
- 10 mt handstand walk
- 12 devil press (20/15 kg Dbs)
- 15 toes to bar
- 10 mt handstand walk
- 9 devil press (20/15 kg Dbs)
- 9 toes to bar
- 10 mt handstand walk
- CT: 15 minutes
gennaio 21, 2020
- for quality:
- 7 minutes alternating:
- 10 rings back fly
- 10 rings fly
- Rest 90 seconds
- 7 minutes working on:
- Three points FREE handstand
- FREE handstand
- Rest 90 seconds
- 7 minutes alternating:
- 7 bar kip (pause in hollow)
- 10 supine hip extension
- Rest three minutes:
- On a 9 minutes clock
- 1 set for max unbrocken reps
- Of strict pull-up
- 10 burpees
- Rest 30 seconds
gennaio 20, 2020
- AMRAP in 7 minutes of:
- 40 mt shuttle sprint
- 10 air squat
- 10 supine toes to kettlebell
- E2MOM for 6 rounds:
- - 15 KB american swing (24/16)
- - 15 push-up
- - 20 controlled
- Swimmer kick
- Rest 5 minutes
- Grace
- 30 clean and jerks for time
- Men: 62 KG
- Women: 43 KG
- Ct: 6 minutes
gennaio 19, 2020
-
Deadlift
-
5 - 5 - 3 - 3 - 1 - 1 - 1
-
Two rounds For max reps:
-
2 minutes shoulder press (60/50% BW)
-
2 minutes GHD sit-up
-
2 minutes box step up (9/6 kg medball, 60/50 cm box)
-
2 minutes legless rope climb
-
Rest two minutes between rounds
gennaio 15, 2020
- Emom 15 minutes:
- 1) 15 ring row
- 2) 10 power snatch (43/30)
- 3) 12 burpees
- Complete as many rounds as possible in 13 minutes of:
- 1 squat snatch
- 3 clean & jerk
- 30 double-under
- (M: 60 kg, W: 40 kg)