dicembre 30, 2021

Giovedì 30 dicembre 2021

  • Five rounds For reps and calories:
  • 30” of bar muscle-up
  • 30” of rowing
  • Rest one minute
  • AmRap in 15 minutes of:
  • 15 snatch
  • (♂40 kg, ♀25 kg barbell)
  • 15 burpees
  • 10 snatch
  • (♂50 kg, ♀35 kg barbell)
  • 15 burpees
  • 5 snatch
  • (♂60 kg, ♀40 kg barbell)
  • 15 burpees
dicembre 26, 2021

Lunedì 27 dicembre. 2021

  • E2moM for 16 minutes:
  • - 10 handstand push-up
  • - 10 american swing (♂24 kg, ♀16 kg KB)
  • - 30 double under
  • 3 rounds for time:
  • 12 strict chest-to-bar pull-up
  • 10 hang power clean
  • (♂70 kg, ♀47,5 kg barbell)
  • Time cap: 10 minutes
dicembre 17, 2021

sabato 18 dicembre 2021

  • Weightlifting:
  • Six rounds performing
  • A complex for L&Q
  • - power snatch
  • - hang-power snatch
  • - hip snatch
  • Stamina:
  • Run 2500 meters
  • Time cap 15 minutes
dicembre 16, 2021

venerdì 17 dicembre 2021

  • Core and Gymn. Strenght
  • Four rounds for R&Q
  • 30” of strict handstand p.u.
  • Rest 30”
  • 30” of strict toes to bar
  • Rest 30”
  • 30” of renegade row
  • Rest 30”
  • 30” of GHD sit-up
  • Rest 30”
  • For time:
  • 100 double under
  • 50 one-arm DB thruster*
  • (M:20 kg, W:15 kg DB)
  • *switch hand every 5 reps
  • 30 toes to bar
  • Time cap: 7 minutes
dicembre 15, 2021

giovedì 16 dicembre 2021

  • Work capacity
  • two sets of
  • two-minutes rounds
  • For max reps of:
  • BW bench press
  • BW split-jerk
  • BW squat clean
  • BW deadlift
  • Rest one minute
  • Between rounds
  • Rest three minutes
  • 15Between sets
dicembre 14, 2021

mercoledì 15 dicembre 2021

  • Gymnastics Strenght
  • For Load:
  • Weighted Pull-up
  • 5 – 5 – 5 – 5 – 5
  • Weighted Ring Dip
  • 5 – 5 – 5 – 5 – 5
  • Cash-out:
  • Double tabata of:
  • Odd: hand-release push-up
  • Even: superman hold
dicembre 13, 2021

Martedì 14 dicembre 2021

  • Heavy day
  • 5 Sets For Load:
  • Every three minutes
  • 3 Back Squat
  • Gymnastics Skills:
  • Eight sets for reps of:
  • Bar muscle-up
dicembre 13, 2021

Lunedì 13 dicembre 2021

  • Partner WOD AMRAP in 24 minutes of:
  • 30/21 Calorie Row
  • (21/15 cal. bike)
  • 20 Burpees Over the barbell
  • 10 Power Clean
  • (M: 60 kg, W: 40 kg barbell)
  • Alternate work and rest
  • with a partner.
dicembre 10, 2021

sabato 11 dicembre 2021

  • Deadlift
  • Every two minutes
  • for six rounds
  • 10 reps @ 60% 1RM  
  • Benchmark
  • “Half Chelsea”
  • EMOM 15:
  • 10 Pull-up
  • 15 Push-up
  • 20 Air Squat
  • If you fall behind the clock,
  • continue as an AMRAP
  • 10for up to 15 minutes
dicembre 9, 2021

venerdì 10 dicembre 2021

  • “CORE”
  • On a 15-minutes clock
  • One minute of candlestick
  • One minute of fitball pike
  • One minute of GHD sit-up
  • Rest one minute
  • One minute of skin the cat
  • One minute of ring inverted hang
  • One minute of strict toes to ring
  • Repeat full round once more  
  • Stamina
  • for time:
  • 30 hang-power snatch
  • (♂40 kg, ♀25 kg barbell)
  • 20 power snatch
  • (♂50 kg, ♀35 kg barbell)
  • 10 squat snatch
  • (♂60 kg, ♀40 kg barbell)
  • Time cap: 11 minutes
dicembre 8, 2021

GIOVEDì 9 DICEMBRE 2021

  • Gymnastics Task
  • Every 90 seconds
  • For eight rounds
  • 5 toes to bar
  • 3 pull-up
  • 1 bar muscle-up  
  • Met-Con
  • every 150 seconds,
  • For six rounds
  • 40 double under
  • 10 medball GTOH
  • (♂9 kg, ♀6 kg ball)
  • 12 box jump
dicembre 7, 2021

mercoledì 8 dicembre 2021

  • REST DAY