maggio 16, 2019
- Snatch balance:
- 3 – 3 – 3 – 3 – 3
- Rest 90”
- Hang-squat snatch
- 3 – 3 – 3 – 3 – 3
- on a 17 min running clock:
- Min 1: 17 power snatch (35/25)
- Min 2: rest*
- Min 3: 17 pull-up
- Min 4: rest*
- Min 5: V-up
- Min 6: rest*
- Min 7: 17 push-press
- Min 8: rest*
- Min 9: 17 toes to bar
- Min 10: rest*
- Min 11: 17 tuck crunch
- Min 12 rest*
- Min 13: 17 hang-power clean
- Min 14 rest*
- Min 15: 17 knees to elbows
- Min 16 rest*
- Min 17: sit-up
- *In the recovery perform as many reps as those missing in the previous minute
maggio 15, 2019
- EMO2M 20 min
- Every two minutes perform:
- run 200 mt
- 5 muscle-up
- 21-15-9 reps for time of:
- Front squat (60/40)
- Handstand push-up
- (CT 8 min)
maggio 14, 2019
- For time:
- 21-18-15-12-9-6-3
- Burpees
- Rest between each set
- Exactly the time used to
- Complete the previous set
- (CT: 15 min)
- 6 rounds for max reps:
- 30” toes to bar
- 30” rest
- 30” push-up
- 30” rest
- 30” goblet squat (24/16 kg)
- 30” rest
- 30” superman hold
- 30” rest
maggio 13, 2019
- Back squat
- 10 – 8 – 6 – 4 – 2
- Rest 5 min
- Shoulder press
- 10 – 8 – 6 – 6 – 6
- AMRAP 9 min
- 12 wall ball shots (9/6)
- 5 strict pull-up
maggio 12, 2019
- FOR REPS:
- (w. 60/42,5 kg barbell)
- 90” push-press
- 30” rest
- 90” chest-to-bar pull-up
- 30” rest
- 90” power clean
- 30” rest
- 90” pull-up
- 30” rest
- 90” deadlift
- 30” rest
- 90” toes to bar
- Complete as many rounds as possible in 15 minutes of:
- 10 mt handstand walk
- (20 mt bear walk)
- 15 burpees
- 30 alt. Single-leg squat
maggio 10, 2019
- Five 4-minutes rounds
- at medium pace:
- Row 200 mt
- 10 pike push-up
- 15 sit-up
- 10 plank openings
- 15 back extension
- Rest for remaining time
- Hero WOD: JT
- 21-15-9 Reps For Time
- Handstand Push-Up
- Ring Dip
- Push-Up
- (CT: 12 min)
maggio 9, 2019
- EMOM 18 min:
- Odd: 15 box jump
- Even: 15/12 cal row
- for time:
- 21 pull-up
- 12 overhead squat (40/27,5)
- 15 pull-up
- 9 overhead squat (50/35)
- 9 pull-up
- 6 overhead squat (60/42,5)
- (CT: 8 min)
maggio 8, 2019
- EMOM 18 min:
- 1) 10 one arm KB swing
- 2) 5+5 KB clean
- 3) 3+3 KB snatch
- On a eleven min clock For reps:
- 0 to 2:
- 30 KB deadlift (28/20)
- Max toes to bar
- 2 to 3: rest
- 3 to 5:
- 300/250 mt row
- Max power snatch (43/30)
- 5 to 6: rest
- 6 to 8:
- 30 box jump over (60/50)
- Max burpees
- 8 to 9: rest
- 9 to 11:
- 30 wall ball shots (9/6)
- Max handstand push-up
maggio 7, 2019
- EMOM 16 min
- In team of two
- 1) max assisted hs walk (A)
- 2) max assisted hs walk (B)
- 3) 20 medball partner twist
- (9/6 kg)
- 4) 20 swimmer kick
- three rounds for time of:
- 50 walking lunges
- 50 russian twist
- 50 squat
- 50 double unders
- (CT 20 min)
maggio 6, 2019
- 3 roundsFor reps
- (with empty bar)
- 30” hang high pull
- 15” rest
- 30” power snatch
- 15” rest
- 30” snatch balance
- 15” rest
- 30” hang squat snatch
- 30” rest
- 15 minutes of squat snatch
- For load
- Rest 3 minutes, then
- AMRAP in 6 minutes of
- Clean & jerk
- (weight=max snatch load)
maggio 5, 2019
- 10 min EMO2M to perform:
- 10 oh walking lunges
- (empty bar)
- 12 floor wipers
- 50-40-30-20-10
- Reps for time of:
- American swing (24/16)
- Double under
- Sit-up
- (CT 25 min)
maggio 3, 2019
- Bar muscle-up
- Drills & works
- For quality
- On a running clock:
- From 0 to 8
- Run 1 km
- Max rounds of:
- 3 power clean (70/45)
- 10 ring dip
- From 8 to 11: rest
- From 11 to 19:
- Row 1000/800 mt
- Max rounds of:
- 3 power snatch (50/35)
- 7 strict pull-up