dicembre 12, 2018
- Warm-up &conditioning
- EMOM 18 min
- 1) 15 superman
- 2) 15 pwr hollow body position
- 3) 12 kip at the bar
- 6 rounds for time:
- (with a partner)
- 20 mt wheel barrow walk
- (switch after 10 mt)
- 15 synchro burpees
- CT 15 min
dicembre 11, 2018
- Conditioning:4 rounds of:
- 10 renegade row
- 10 pike push-up
- 20” L-sit
- Overhead squat
- 3-3-3-3-3 reps
- Rest 5 min
- Bench Press
- 5-5-3-3-3
- Cash-out: in team of two:
- Max medball toss thruster in 3 min
- (9/6)
dicembre 10, 2018
- Warm-up: 5 rounds for time:
- 7 burpees
- 10 medball deadlift
- 12 alt. crunch
- EMOM 15 min
- 1) 10 one-legged squat
- 2) 10 shoulder touch from wall climb
- 3) 10 one arm kettlebell swing (24/16)
- AMRAP in 15 min of:
- 10 mt weighted walking lunges
- 12 toes to bar
- 8 power clean
- 10 mt weighted walking lunges
- 12 pull-up
- 8 power clean
- (M: 22,5 kg dbs, W: 15 kg dbs)
dicembre 7, 2018
- Warm-up: AMRAP in 6 min:
- (with empty bar)
- 5 front squat
- 5 thruster
- 5 back squat
- 5 overhead squat
- 5 rounds for reps of:
- 1 min row
- 1 min overhead squat (35/25)
- 1 min rest
- AMRAP in 9 min of:
- - 7 power clean (60/40)
- - 7 burpees
- - 7 toes to bar
dicembre 6, 2018
- Warm-up:
- 4 sets (60” work+30” rest) of:
- 3 medball clean
- 5 push-up
- 7 box jump
- EMOM 15 min
- 1) 10 push-press (50/30)
- 2) max double unders
- 3) 1 rope climb
- Front squat:
- 5-5-3-3-3-1-1-1
- Row 1000 mt
dicembre 5, 2018
- Warm-up: AMRAP in 6 min:
- - 10 squat
- - 10 mountain climb
- - 20 jumpin jack
- Core and agility:
- Six 150sec-rounds performing:
- 10 mt duck walk
- 10 push-up
- 10 mt bunny hop
- 10 tuck crunch
- WORKOUT 17.1
- For time:
- 10 dumbbell snatch
- 15 burpee box jump over
- 20 dumbbell snatch
- 15 burpee box jump over
- 30 dumbbell snatch
- 15 burpee box jump over
- 40 dumbbell snatch
- 15 burpee box jump over
- 50 dumbbell snatch
- 15 burpee box jump over
- (CT 17 min)
- Men: 22,5 kg DB, 60 cm box
- Women: 16 kg DB, 50 cm box
dicembre 4, 2018
- Warm-up: amrap in 5 min:
- 3 burpees
- 3/6/9...sit-up
- EMOM 15 min:
- 1) 12 american swing (24/16)
- 2) 7 handstand push-up
- 3) 10 one-legged squat
- FOR TIME:
- 42 GHD sit-up
- 21 thruster (50/35)
- 30 GHD sit-up
- 15 thruster (50/35)
- 18 GHD sit-up
- 9 thruster (50/35)
- (CT 12 min)
dicembre 3, 2018
- Warm-up (with empty bar)2903
- Five sets (1 min work + 30” rest)
- Complex:
- 3 deadlift
- 3 hp clean
- 3 front squat
- 3 push-press
- THE BARBELL SERIES:
- For each movement perform
- Six 30”-rounds with 20” rest of:
- - deadlift (80/50)
- - hang power clean (60/35)
- - front squat (40/25)
- - push-press (30/20)
- 03Rest 2 min between rounds
dicembre 1, 2018
- Warm-up: 5 rounds for time
- 10 tuck crunch
- 10 btn thruster (empty bar)
- 10 knees to chest
- EMOM 12 min
- Odd: 150/100 mt row
- Even: 10 kettlebell thruster (24/16)
- (switch after 5 reps)
- AMRAP in 12 min of:
- 10 power snatch (35/25)
- 3 bar muscle-up
- 7 burpees OTB