febbraio 14, 2019
- Two rounds For reps:
- 60” max power snatch
- Rest 60”
- 60” max hang power snatch
- Rest 60”
- 60” max hang squat snatch
- Rest 60”
- 27-21-15-9 reps for time:
- ring dip
- push-up
- shoulder press (30/20)
- CT: 18 min
febbraio 13, 2019
- EMOM 18 min
- 1) 30” hbp hold
- 2) 30” three points
- handstand hold
- 3) 8/10 pull-up for quality
- For time
- (in team of two)
- 20 synchro burpees
- Then..3 rounds each of:
- 15 toes to bar
- Oh plate hold
febbraio 12, 2019
- EMOM 12 min
- (Complex for load)
- 1 power snatch
- 1 overhead squat
- 1 hang squat snatch
- 1 snatch balance
- FOR TIME:
- 12 squat snatch (60/40)
- Then ten rounds of:
- 7 pull-up
- 100 mt sprint
- 12 squat clean (60/40)
- CT: 18 min
febbraio 11, 2019
- Four rounds For reps:
- 1 min BW bench press
- 1 min pull-up
- Rest 2 min between sets
- AMRAP in 15 minutes
- 6 dumbbell power clean
- (25/17,5 kg dbs)
- 9 burpees
- 6 dumbbell front squat
febbraio 9, 2019
- Conditioning:
- Amrap in 7 min:
- 20 mountain climber
- 10 one leg lean fwd
- 10 tuck crunch
- AMRAP in 30 min of:
- Run 500 mt
- 10 deadlift (110/75)
- Run 500 mt
- 30 toes to bar
febbraio 8, 2019
- EMOM 15 min
- 1- 30” oh plate hold (20/15)
- 2- 30” handstand hold
- 3- 30” V-sit
- for time:
- 50 double unders
- 25 american swing (24/16)
- 15 thruster (40/25)
- 50 double unders
- 12 thruster (45/30)
- 25 american swing
- 50 double unders
- 9 thruster (50/35)
- 25 american swing
- (CT: 15 min)
febbraio 7, 2019
- EMOM 10 min
- Complex:
- 1 power clean
- 1 shoulder press
- 1 push-press
- 1 push-jerk
- 1 split jerk
- 5 rounds for reps:
- 1 min SDHP (35/25)
- 1 min push-press (35/25)
- 1 min rowing
- 1 min rest
febbraio 6, 2019
- Warm-up: 4 rounds of
- 30” mountain climb
- 30” supine hip extension
- 10 jump squat
- Rest 30”
- the girls: ANGIE
- For time:
- 100 pull-up
- 100 push-up
- 100 sit-up
- 100 squat
- (ct 25 min)
febbraio 5, 2019
- AMRAP in 2 minutes
- box step over (60/50)
- rest 1 minute
- AMRAP in 2 minutes:
- box jump over
- rest 1 minute
- AMRAP in 2 minutes:
- burpees box jump over
- for reps:
- 1 min of double unders
- 1 min max L-sit hold
- rest 1 minute
- 1 min of double unders
- 1 min max back extension
- rest one minute
- 1 minute max double unders
- 1 minute max wall climb
- rest one minute
- 1 minute double unders
- 1 minute peg board ascent
febbraio 4, 2019
- EMOM 14 MIN:
- odd: 7 hang squat clean
- (50/35)
- even: 10 burpees OTB
- 2 rounds for time and reps:
- row two minutes
- 60-cal rowed of TGU (24/16)
- rest 3 minutes
- (CT 16 minutes)
febbraio 2, 2019
- 15 minutes of
- handstand pratcice
- 50-40-30-20-10
- reps for time of:
- wall ball shots (9/6)
- box jump (60/50)
- (CT: 25 min)
febbraio 1, 2019
- EMOM 12 min
- Odd: 16 oh plate walking lunges (20/15)
- Even: max seconds plank (hands on plate)
- AMRAP in 7 min:
- 15/12 calories Row
- 3 power clean (70/45)
- Rest 3 minutes
- AMRAP in 7 minutes
- 1 rope climb
- 15 wall ball shots (9/6)