febbraio 28, 2020
- For time:
- run 3 Km / bike 8 km
- then..
- five rounds of
- 10 pull-up
- 12 one-legged squat
- 20 push-up
- Then
- run 3 km / bike 8 km
febbraio 27, 2020
- 21/15/9 reps for time of
- deadlift (use two twelve-liters packs of water)
- front squat (use a pack of water
- thruster (use a pack of water)
- walk the floor
- if you want you can use
- some other weight
- instead of water packs
- having a weight of at least 12 kilos each
febbraio 26, 2020
- perform a number of repetitions, choosing
- from the movements listed below and
- distributing sets and repetitions as you prefer,
- in order to score a total of 1000 points:
- 1 burpee = 5 points
- 1 pistol squat = 3 points
- 1 push-up = 3 points
- 1 sit-up = 2 points
- 1 lunge = 2 points
- 1 air squat = 1 point
- 1 jumpin jack = 1 point
febbraio 25, 2020
- For time:
- 10 pull-up
- 10 dip
- 20 air squat
- 9 pullup
- 9 dip
- 18 air squat
- 8 pull-up
- 8 dip
- 16 air squat
- .....
- 1 pull-up
- 1 dip
- 2 air squat
- There is no time cap for this workout
- rest 5 minutes then..
- practice handstand for ten minutes
febbraio 24, 2020
- Five rounds for max hold
- 30” work + 15” rest of:
- side plank R
- Side plank L
- superman hold
- max L-sit hold
- Amrap in 16 minutes:
- run 100 mt
- 12 lunges
- run 200 mt
- 15 push-up
- run 300 mt
- 24 lunges
- run 400 mt
- 30 push-up
- add 100 mt of running @ every round
- add 12 lunges or 15 push-up every odd or even round
febbraio 21, 2020
- EMOM 15 minutes:
- 1) 16 dumbbell shoulder press
- (alt. Arms)
- 2) 16 biceps curl (alt. Arms)
- 3) practice plank variations
- Birthday WOD:
- 2 – 22 – 19 – 76(0) – 44
- 2 rounds for time:
- 22 power snatch (43/30)
- 19 burpees over the barbell
- 760 meters run
- 44 h.r. push-up
- CT: 18 minutes
febbraio 20, 2020
- weightlifting class
- @work with Snatch
- specific warm-up
- bar drive and catch position
- First and second pull @ high weight
- complex for quality
febbraio 19, 2020
-
E2MOM 14 minutes
-
15 GHD SIT-up
-
12 one-legged squat
-
AMRAP in 7 minutes:
-
ladder x 3 of deadlift (100/70)
-
5 strict pull-up
-
Rest three minutes, then
-
AMRAP in 7 minutes
-
Ladder x 2 of thruster (50/35)
-
12 American swing (24/16)
febbraio 18, 2020
- Six rounds for quality:
- 20s plank hold
- (hands on dumbbells, feet on fitbal/rower)
- 10s rest
- 20s hollow body position hold
- 10s rest
- 20s overhead plate hold
- 40s rest
- EMOM 15 minutes:
- 1: 12 hip thrust to wall
- 2: 15 ring row
- 3: 5 muscle-up
- Wall climb complex:
- 8 rounds Every 70 seconds
- 3 push-up feet @ wall
- 3 feet climb
- 1 wall climb face to wall
febbraio 17, 2020
- EMOM 12 minutes:
- Odd: 10 hollow body position
- 10 supine hip extension
- Even: 12 kippin’ pull-up
- For total time:
- Three rounds for time of:
- three sets for unbroken reps of:
- 3 power snatch
- 2 hang-power snatch
- 1 hang-squat snatch
- 30 air squat
- (M: 35 kg, W: 25 kg)
- Rest two minutes, then
- Three rounds for time of:
- three sets for unbroken reps of:
- 3 power clean
- 2 hang-power clean
- 1 hang-squat clean
- 20 box jump (60/50)
- (M: 45 kg, W: 35 kg)
- CT: 16 minutes
febbraio 16, 2020
-
Overhead squat
-
5 - 5 - 5 - 3 - 3 - 3
-
For time: with two dumbbells
-
30 mt walking lunges
-
30 push-press
-
30 renegade row
- 10 burpees
-
20 mt walking lunges
-
20 push-press
-
20 renegade row
- 10 burpees
-
10 mt walking lunges
-
10 push-press
-
10 renegade row
- 10 burpees
-
(M: 20 kg, W: 15 kg dbs)
-
Ct: 15 minutes
febbraio 14, 2020
- Four rounds for reps:
- 30” one-arm dumbbell row (L)
- Rest 15”
- 30” one-arm dumbbell row (R)
- Rest 15”
- 30” ring dip
- Rest 15”
- 30” dumbbell oh bulgarian squat (L)
- Rest 15”
- 30” dumbbell oh bulgarian squat ®
- Rest 60”
- Amrap in 16 minutes of:
- 15/12 calories row
- (or 10/8 cal air bike / 15 burpees)
- 9 thruster (43/30)
- 12 toes to bar