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2016 Dicembre - ARCHIVIO

  • 30/12/2016

    29 Dicembre, 2016

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

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  • 29/12/2016

    28 Dicembre, 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

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  • 28/12/2016

    27 Dicembre, 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

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  • 27/12/2016

    26 Dicembre, 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

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  • 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

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  • 22/12/2016 – Human Barbell

    21 Dicembre, 2016

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

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  • 21/12/2016 – Got Skills?

    20 Dicembre, 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 […]

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  • — 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

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  • 19/12/2016 – Fly and Pull

    18 Dicembre, 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

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  • 17/12/2016

    16 Dicembre, 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

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