luglio 16, 2019
- SHOULDER PRESS
- 8 – 8 – 8 – 8 – 8
- “JACKIE”
- For Time
- 1,000 Meter Row
- 50 Thruster (20/15)
- 30 Pull-Up
- (CT 12 min)
- Cash-out:
- Bring sally push-up
luglio 15, 2019
- EMOM 15 min
- Complex:
- - push-press
- - push-jerk
- - split jerk
- AMRAP in 16 min of:
- 50 double unders
- 20 overhead squat (40/27,5)
- 50 mountain climber
- 20 dumbbell snatch (22,5/16)
- 50 sit-up
- 20 toes to bar
luglio 14, 2019
- back squat
- 5 – 5 – 5 – 5 – 5
- Five two-minutes rounds of:
- - 25/20 cal row
- - max burpees
- Rest two minutes between sets
luglio 12, 2019
- Ten minutes of:
- Squat snatch:
- 1 rep every 30”
- @ 70% 1RM
- 6 rounds interval training
- every 90seconds perform:
- 1) 300 mt run
- 2) 12 V-up + 20 swimmer kick
- 3) 20 box jump
luglio 11, 2019
- EMOM 16 min:
- Odd: 8 thruster (43/30)
- Even: 1 legless rope climb
- 7 rounds for time of:
- 7 DB front squat
- (22,5/15 kd Dbs)
- 7 handstand pushup
- 7 chest-to-bar pull-up
- CT: 15 min
luglio 10, 2019
- Amrap 5 min with complex
- @ light load
- - power clean
- - hang-power clean
- - hang-squat clean
- - front squat
- Ten 90-seconds set of:
- 1 RM squat clean
- HELEN
- Three rounds for time of:
- Run 400 meters
- 21 kettlebell swing (24/16)
- 12 pull-up
- (CT 15 min)
luglio 9, 2019
- Ten rounds for reps
- (30” work + 30” rest)
- Performing a ladder of:
- -wall ball shots
- - burpees
- For time:
- 30 one-arm kettlebell oh
- Walking lunges (24/16)
- (switch after 15 reps)
- 21 push-press
- (50/35)
- 30 box jump (60/50)
- 30 one-arm kettlebell oh
- Walking lunges
- 15 push-press
- 30 box jump (60/50)
- 30 one-arm kettlebell oh
- Walking lunges
- 9 push-press
- 30 box jump (60/50)
- (CT: 16 min)
luglio 8, 2019
- Five 1-min sets for reps
- With two minutes rest of:
- Bench press
- (bw/0,7 bw)
- Ten rounds for time:
- 1 power snatch
- 3 overhead squat
- (M: 60, W: 40)
- Cap time: 12 min
luglio 7, 2019
- EMOM 16 Min:
- Odd: 12 handstand push-up
- Even: 12 leg raise on parallettes/rings
- AMRAP in 20 min of:
- 8 toes to bar
- 10 dumbbell hang-clean & jerk (20/15)
- 12 sumo deadlift high pull (40/27,5)
luglio 4, 2019
- Anima e “core”
- EMOM 15 min:
- 1: 20 back extension
- 2: 15 hollow rocks
- 3: 12 pikes using a rower
- AMRAP in 18 min:
- 2 TGU (24/16)
- Power clean ladder (75/50)
- 50 double unders
luglio 3, 2019
- Six two-minutes rounds of:
- 7 power snatch (50/35)
- Max bar-facing burpees
- Rest 2 minutes between sets
- AMRAP in 9 min:
- 9 pull-up
- 9 box Jump over
- 9 overhead squat (40/27,5)
luglio 1, 2019
- EMOM 18 min
- 1) 15/12 calories Row
- 2) 12 toes to bar
- 3) max free handstand hold
- 5-4-3-2-1 reps for time of:
- Rope climb
- Clean & jerk (70/45)
- (CT 12 min)