marzo 18, 2019
- EMOM 15 min
- (complex)
- Power clean
- Hang squat clean
- Hang power clean
- Squat clean
- five 2-minute rounds of:
- 25/20 cal. row
- max reps STOH
- (50/35)
- Rest two minutes
- Between rounds
marzo 15, 2019
- Deadlift
- 5 – 5 – 5 – 5 – 5 – 5
- 21-15-9 reps for time of:
- DB squat clean thruster
- (22,5/15)
- Toes to bar
marzo 14, 2019
- EMOM 15 min
- 1 Squat snatch
- (incr. load)
- 3 rounds for time of:
- 15 chest-to-bar pull-up
- 20 burpees
- 15 sumo deadlift high pull
- (40/27,5)
marzo 13, 2019
- On a running clock:
- 0:00 to 4:00
- 1 pull-up, 2 push-up, 3 squat
- 4:00 to 8:00
- 2 pull-up, 4 push-up, 6 squat
- 8:00 to 12:00
- 3 pull-up, 6 push-up, 9 squat
- Tabata
- odd: Hollow body pos. Hold
- even: superman hold
- in team of two:
- 200 mt handstand walk
- (switch after 10 mt)
- (CT 10 min)
marzo 12, 2019
- Seven rounds for reps
- (40” work / 20” rest)
- Min 1: hollow/arch pos. Switch
- Min 2: pull-up for quality
- For time:
- 5 rope climb
- 50 thruster (30/20)
- 50 push-up
- 5 rope climb
- 50 overhead squat (30/20)
- 50 medball sit-up (6/4)
- 5 rope climb
- (CT: 22 min)
marzo 11, 2019
- conditioning:
- AMRAP in 6 min:
- 5 push-up
- 7 squat jump
- 10 sit-up
- SKILLS: double unders
- Technique and pace
- Then…
- 6 rounds for quality or attempts
- 1 minute work
- 30sec rest
- AMRAP in 9 min:
- 7 box jump (70/60)
- 1 clean (bw / ¾ bw)
marzo 8, 2019
- 6-rounds interval training
- (1 min work + 1 min rest)
- Performing a ladder of:
- Burpees
- Box jump
- 6 ROUNDS FOR REPS:
- 1 min bench press (BW / ¾ BW)
- 1 min overhead squat (40/25)
- 1 min rest
marzo 7, 2019
- EMOM 14 min:
- Odd: 15/12 cal row
- Even: 20 push-up
- for time:
- 21 front squat (BW / ¾ BW)
- 30 med-ball sit-up (9/6)
- 15 front squat (BW / ¾ BW)
- 20 med-ball sit-up (9/6)
- 9 front squat (BW / ¾ BW)
- 10 med-ball sit-up (9/6)
marzo 6, 2019
- Skills: handstand push-up
- 20min working on
- - handstand hold
- - handstand push-up
- -handstand descent
- - kipping hspu
- AMRAP in 18 min:
- 20 mt duck walk with a medball
- (12/9 kg)
- 15 push-up
- 20 mt duck walk with a medball
- 15 medball sit-up
marzo 5, 2019
- BACK SQUAT
- 3 – 3 – 3 – 3 – 3 reps
- Eight 2-minutes rounds of:
- 12 pull-up
- Max dumbbell clean & jerk
- (M:16 kg, W:12 Kg)
- Rest 30” between rounds