30/12/2016

Dicembre 29, 2016

HEAVY DAY Front squats: 3-3-3-5-5-7-10

29/12/2016

Dicembre 28, 2016

EMOM 21′: 1′-7′: 7 push jerks @ pick load 7′-14′: 5 push jerks @ pick load + 3 pull-ups 14′-21′: 3 push jerks @ pick load + 1 strict pull-up

28/12/2016

Dicembre 27, 2016

Ladder up: 1-10 kettlebell swings @ 24/16 kgs between each round do 5 wall balls @ 20/14 lbs cash out run 400 mt

27/12/2016

Dicembre 26, 2016

Group A: 150 ab mat sit-ups Group B: 75 box jumps @ 24”/20” Group C: 3RFT: 20 kcal row 10 burpees over-the-bar

23/12/2016 – Never skip leg day & Hold it

Dicembre 22, 2016

For time: 30 front squats @ 35/25 kgs 30 box jumps @ 24”/20” rest 5′ For time: female athlete rows 1000 mt while male athletes deadlift hold 100 kgs

22/12/2016 – Human Barbell

Dicembre 21, 2016

For Time: male athletes completes 75 burpees synchro over the female athlete holding plank position

21/12/2016 – Got Skills?

Dicembre 20, 2016

— RX — 0′-5′: 10 wall balls @ 20/14 lbs + 10 push-ups + 5 toes-to-bar + 10 squat snatch @ 30/15 kgs 5′-10′: 10 wall balls @ 20/14 lbs + 10 push-ups + 5 toes-to-bar + 7 squat snatch @ 35/20 kgs 10′-15′: 10 wall balls @ 20/14 lbs + 10 push-ups + 5 […]

20/12/2016 – Show me your Stamina

Dicembre 19, 2016

— RX — AMRAP 7′: 25 air squats 25 push presses @ 30/15 kgs 25 single unders — SCALED — AMRAP 7′: 25 air squats 5 push presses @ 30/15 kgs 25 single unders

19/12/2016 – Fly and Pull

Dicembre 18, 2016

— RX — 3 RFT: 400 mt run 15 american swings @ 24/16 kgs 5 pull-ups — SCALED — 3 RFT: 400 mt run 15 american swings @ 16/12 kgs 15 jumping pull-ups

17/12/2016

Dicembre 16, 2016

EMOM 20′ alternating between: 1 – 10 dumbbell strict presses @ 15/5 kgs 2 – 5 strict toes-to-bars 3 – 8 barbell rows @ 40/25 kgs 4 – 3 strict handstand-push-ups

2016 Dicembre - ARCHIVIO