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2015 Novembre - ARCHIVIO

  • 28/11/2015

    27 Novembre, 2015

    “Lumberjack 20” 20 Deadlifts Run 500m 20 KB swings Run 500m 20 Overhead Squats Run 500m 20 Burpees Run 500m 20 Pullups Run 500m 20 Box jumps Run 500m 20 DB Squat Cleans Run 500m

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  • 27/11/2015

    26 Novembre, 2015

    Skill: Push jerk Conditioning: Amrap 5′ Ladder up 1/2/3/4… Clean and jerk Burpees otb Rest 2′ Emom 14′ Odd- max reps performed in amrap clean and jerk Even- max reps performed in amrap burpees otb

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  • 26/11/2015

    25 Novembre, 2015

    Midline: Supersets: 1- L-sit on box 15″ Rest 30″ 2- 8 TTB strict Rest 1’30” X 5 sets Conditioning: 21-15-9 Push ups Air squat Rest 3′ 21-15-9 Ring dips/box dips Front squat  @ 40/25

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  • 25/11/2015

    24 Novembre, 2015

    Heavy day Emom 10′ 5 deadlift @ 70% Rest 2′ Emom 10′ 5 front squat @ 70% Rest 2′ Emom 10′ 5 push press @ 70%

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  • 24/11/2015

    23 Novembre, 2015

    Gymnastics: Emom 10′ Odd – 1 rope climb Even – 30″ DB or parallette L-sit Wod: Amrap 15′ 5 deadlift @ 90/65 kg 10 burpees otb 15 box jumps

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  • 23/11/2015

    22 Novembre, 2015

    Strength: 2 rm back squat + 10×2 back squat @ 80% 2rm 50″ rest btw sets Conditioning: For time: 50 burpees 50 american swings 50 box jumps Cap 15′

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  • 14/11/2015

    13 Novembre, 2015

    Skills: HSPU Wod: “Diane” 21-15-9 Deadlift @ 100/70 kg HSPU

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  • 13/11/2015

    12 Novembre, 2015

    Wod: “Kelly” 5RFT 500 mt run 30 box jumps @24″/20″ 30 wall balls @20/14 lb

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  • 12/11/2015

    11 Novembre, 2015

    Wod: “The Bear complex” Power Clean Front Squat Push Press Back Squat Push Press Without letting go of the bar, or resting it on the ground, complete 7 sets of the sequence to complete 1 round. 5 Rounds For Load

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  • 11/11/2015

    10 Novembre, 2015

    Strength: 3RM Thrusters Wod: AMRAP 12′: 7 Thruster @40/25 kg 7 Burpees 7 Box jumps @24″/20″

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