dicembre 11, 2019
- EMOM 12 min
- Odd: 12 ring dip
- Even: 15/12 cal row
- on a twelve minutes clock
- Find 1 RM back squat
- 2 minutes rest
- Max squat clean in three minutes
- (use 60% max back squat)
- 2 minutes rest
- Max clean & jerk in three minutes
- (use 50% max back squat)
dicembre 10, 2019
- Five rounds for reps of:
- 20” max seated leg raise
- 15” rest
- 20” dumbbell bent over back fly
- 15” rest
- 20” strict hanging leg raise
- 15” rest
- 20” GHD back extension
- Rest 45 seconds between sets
- For time:
- 30 strict pull-up
- 60 h.r. push-up
- 90 sit-up
- 120 double unders
- 150 air squat
- Ct: 22 min
dicembre 9, 2019
- shoulder press
- 5 – 5 – 5 – 3 – 3 – 3
- Amrap in 17 minutes:
- 10 mt double kettlebell
- (20/14 kg KBs)
- Overhead walking lunges
- 10 kettlebell renegade row
- 20 mt bear walk
- 10 mt double kettlebell
- Overhead walking lunges
- 10 toes to bar
dicembre 8, 2019
- Ten rounds of:
- 15 seconds of burpees
- Rest 45 seconds
- For time:
- 21 overhead squat (50/35)
- 15 box jump
- 9 toes to bar
- 15 overhead squat (50/35)
- 15 box jump
- 15 toes to bar
- 9 overhead squat (50/35)
- 15 box jump
- 21 toes to bar
- Ct: 11 minutes
- Double tabata:
- 40” work + 20” rest of:
- Rounds 1,3,5,7: max handstand hold
- Rounds 2,4,6,8: hang bar hang
dicembre 6, 2019
- EMOM 18 minutes
- 1: 12 one arm ring row (alt.)
- 2: 12 push-up on kettlebell
- 3: 12 fitball alternate crunch
- complete as many rounds and reps as possible in
- 16 minutes of:
- 50 double under
- 10 thruster (43/30)
- 50 push-up
- 10 chest-to-bar pull-up
dicembre 5, 2019
-
Three rounds of:
-
Every two minutes perform one set of:
-
max pull-up
-
max shoulder press (50/35 kg)
-
Max calories of rowing in 30 seconds
-
MAX handstand hold
-
21-15-9 reps For time:
-
Hang-power snatch
-
Front squat
-
Deadlift
-
(M: 35 kg, W: 25 kg)
-
Ct: 7 minutes
dicembre 4, 2019
- back squat
- 7 – 5 – 3 – 1 – 1 – 1
- For time:
- 40 burpees
- 400-m run
- 40 mt walking lunges
- 400-m run
- 40 wall ball shots (9/6 kg)
- 400-m run
- 40 mt walking lunges
- 400-m run
- 40 burpees
- (ct 18 minutes)
dicembre 3, 2019
- Six rounds 40” work + 20” rest of:
- 1: max strict handstand push-up
- 2: max ring pull-up hold
- 3: max V-sit hold
- Complete as many rounds as
- Possible in 16 minutes of:
- 5 strict pull-up
- 10 h.r. push-up
- 15 back extension
- 20 sit-up
dicembre 2, 2019
- on a fifteen minutes clock
- Complex for load:
- Power clean
- Hang-power clean
- Hang-squat clean
- Thruster
- Back squat
- Overhead squat
- Amrap in 6 minutes:
- 10 dumbbell push-press
- 15 box jump (60/50 cm)
- (22,5/15 kg Dbs)
- Rest 3 minutes
- Amrap in 6 minutes:
- 10 dumbbell hang-snatch
- 7 burpees dumbbell clean
dicembre 2, 2019
-
Four rounds for reps:
-
2 minutes row for calories
-
Rest 15 seconds
-
2 minutes Turkish get-up
-
Rest 30 seconds
-
Tabata push-jerk
-
Rest two minutes
-
Tabata pull-up
-
Rest two minutes
-
Tabata hang-power snatch
-
M: 35 kg, W: 25 kg