gennaio 17, 2019
- EMOM 12 min:
- Odd: 10 dumbbell snatch
- (22,5/15)
- Even: 10 ring dip
- for time:
- 50 double unders
- 15 muscle-up
- 5 squat clean (60/40)
- 50 double unders
- 10 muscle-up
- 10 squat clean
- 50 double unders
- 5 muscle -up
- 15 squat clean
- (CT: 15 min)
gennaio 16, 2019
- In team of two, for 12 minutes:
- Max distance handstand walk
- Perform 10 synchro burpees
- After ten mt. Or
- @ every fail and switch
- with partner
- six rounds for reps of:
- 20” Pull-up
- 40” rest
- 20” sit-up
- 40” rest
- 20” wall ball shots (9/6)
- 40” rest
gennaio 15, 2019
- Warm-up: 6 min amrap:
- 10 push-up
- 20” HBP
- 10 alt. V-up
- Shoulder press:
- 5 – 5 – 5 – 5 – 5
- For time:
- 30 toes to bar
- 21 thruster (40/27,5)
- 20 pull-up
- 15 thruster
- 10 muscle-up
- 9 thruster
- (CT 10 min)
gennaio 14, 2019
- Four 90sec rounds of:
- 15/12 calories row
- Max handstand hold
- Rest 90”
- 4 rounds for time:
- 40 burpees
- 20 front squat ¾ BW
- 10 power clean ¾ BW
- (CT: 25 min)
gennaio 12, 2019
- Warm-up:
- Five rounds for time:
- 20” L-sit hold
- 10 wall ball shots (9/6)
- 15 sit-up
- Complete as many rounds
- as possible in 20
- Minutes of:
- 10 dumbbell squat cleans (20/15)
- 15 pull-ups
- 20 box jumps (60/50)
gennaio 11, 2019
- EMOM 14 min:
- 3 thruster for load
- 3 rounds for time of:
- 10 deadlift (120/70)
- 50 push-up
- 25 american swing (24/16)
- (CT: 18 min)
gennaio 9, 2019
- Conditioning: 4 rounds for reps:
- 1 min V-up
- 1 min hang squat clean
- (empty bar)
- 1 min rest
- complete as many rounds
- & reps as possible in
- 4,8,12,16,20 Minutes of:
- 25 toes to bar
- 50 double unders
- clean**
- 1st round: 15 reps, 50 kg
- 2.nd round: 12 reps 60 kg
- 3.rd round: 9 reps, 70 kg
- 4.th round: 6 reps 80 kg
- 5.th round: 3 reps 90 kg
gennaio 9, 2019
- Conditioning:
- 6 min amrap:
- 50 mt sprint
- 5 pull/up
- four rounds for time:
- 25 dumbbell snatch
- (22,5/17,5)
- 20 toes to bar
- 15 burpees box jump
- 10 chest to bar pull-up
gennaio 8, 2019
- EMOM 12 min
- Odd: 7 power snatch (35/25)
- Even: 12 knees to elbows
- Prior to 12 min:
- 3 rope climb
- 10 mt OH walking lunges
- (40/30)
- 2 rope climb
- 10 mt OH walking lunges
- 1 rope climb
- 10 mt OH walking lunges
- ..in the remaining time:
- 1 RM squat snatch for load
gennaio 7, 2019
- Technique
- PULL-UP
- 8 minutes max reps
- For quality
- For time:
- 15 thruster
- 21 sumo deadlift high pull
- 12 thruster
- 15 sumo deadlift high pull
- 9 thruster
- 9 sumo deadlift high pull
- M:50 Kg, W: 35 Kg
- CT: 12 min
- Cash~out:
- Tabata squat*
- *10seconds rest
- In bottom position
gennaio 5, 2019
- Four Rounds for reps of
- 1 min row for calories
- 1 min rest
- 1 min burpees bjo
- 1min rest
- 7 rounds for time of
- 7 clean & jerk (60/40)
- 14 one-legged squats
- 7 handstand pushup
- CT 16 min
gennaio 4, 2019
- Conditioning
- 5 two minutes rounds of
- 20 box jump
- Max shuttle run
- Rest 1 min
- 30-20-10 reps for time of:
- dumbbell thrusters**
- Toes-to-bar
- **M 15 Kg, W 10 Kg
- CT. 15 min