aprile 12, 2019
- 15 minutes
- Practicing handstand
- Hold & walk
- 5 rounds for time of:
- 20 mt weighted lunge
- (22,5/15 dbs)
- 20 burpees
- 200 mt run
- (CT 20 min)
aprile 11, 2019
- For time:
- Move 350 kg of odd objects
- for 50 mt and back again
- Using: plates, dumbbells,
- sandbags, kettlebell,
- tyre, D-balls
- For time:
- 10 bench press body weight
- 20 dip
- 30 hr push-up
- 10 strict pull-up
- 20 pull-up
- 30 toes to bar
- 10 shoulder press (35/25)
- 20 push-press
- 30 push-jerk
- (CT 18 min)
aprile 10, 2019
- 8 30” rounds
- Performing a ladder of:
- Power snatch (43/30)
- BF Burpees
- Rest 30” between rounds
- 2 rounds for reps:
- 1 minute max rope climb
- 1 min rest
- 1 minute max GHD sit-up
- 1 min rest
- 1 minute max DB thruster
- (22,5/15 kg dbs)
- 1 min rest
- 1 min peg board ascent
- 2 min rest between rounds
aprile 9, 2019
- 4 rounds for reps:
- 30” 10 broad jump for
- max distance
- 30” rest
- 30” burpees
- 30” rest
- 4 rounds for time of:
- 40 squat jump
- 40 sit-up
- 25 back extensions
- 25 knees-to-elbows
- (CT 25 min)
aprile 8, 2019
- EMOM 15 min
- Complex:
- 3 deadlift
- 2 power clean
- 1 front squat
- AMRAP in 16 min:
- 30 wall ball shots
- 20 box jump over (60/50)
aprile 7, 2019
- EMOM 14 min
- Odd: 7 overhead squat
- Even: 12 american swing (24/16)
- On a 15-minute clock, for max reps each round:
- From 0:00-3:00, run 200 meters then max pull-up
- Rest 1 minute
- From 4:00-7:00, run 200 meters then max clean and jerk (70/47,5)
- Rest 1 minute
- From 8:00-11:00, run 200 meters then max pull-up
- Rest 1 minute
- From 12:00-15:00, run 200 meters then max clean and jerk (70/47,5)
aprile 5, 2019
- 5 rounds for time of:
- 20 wall-ball shot (9/6)
- 20 sumo deadlift high pull (35/25)
- 20 box jump (60/50)
- 20 push press (35/25)
- Row 20 calories
- Rest 1 minute
- (CT 35 min)
aprile 4, 2019
- EMOM 15 min
- 1) 10 DB box step over
- (12,5/7 kg)
- 2) 15 push-up on dumbbells
- 3) 16 one-legged squats
- 15-12-9 reps for time of:
- Power clean
- Thruster
- (M: 60 kg, W: 42,5 kg)
- (CT: 12 min)
aprile 3, 2019
- Row 200 mt
- Rest 1 minute
- Row 400 mt
- Rest 2 minutes
- Row 600 mt
- Rest 3 minutes
- Row 800 mt
- AMRAP in 10 min of:
- 3 deadlift (100/65)
- 4 burpees OTB
- 6 deadlift
- 8 burpees OTB
- 9 deadlift
- 12 burpees OTB
- ……
aprile 2, 2019
- Ten rounds of:
- (in team of two)
- 30” medball plank hold
- 30” assisted frre handstand (A)
- 30” assisted frre handstand (B)
- 30” rest
- for reps:
- 2 minutes max
- strict pull-up
- Rest two minutes
- 2 minutes max
- double unders
- Rest two minutes
- Two minutes max
- L-sit hold
- Rest two minutes
- Two minutes max V-up
aprile 1, 2019
- Shoulder press
- 7-7-5-5-3-3
- WORKOUT 17.1
- For Time
- 10 Dumbbell Snatch (22,5/16)
- 15 Burpee Box Jump Over
- 20 Dumbbell Snatch (22,5/16)
- 15 Burpee Box Jump Over
- 30 Dumbbell Snatch (22,5/16)
- 15 Burpee Box Jump Over
- 40 Dumbbell Snatch (22,5/16)
- 15 Burpee Box Jump Over
- 50 Dumbbell Snatch (22,5/16)
- 15 Burpee Box Jump Over
- Time Cap: 20 minutes