20/1/2016

Gennaio 19, 2017

In 16′ do: Every 30″ x 3 rounds 5 power cleans @ 40/25 kgs Every 60″ x 4 rounds 5 power cleans + 3 front squats @ 40/25 kgs Every 90″ x 3 rounds 5 power cleans + 3 front squats + 2 push jerks @ 40/25 kgs Then in 8′ do: 100/70 kcal row […]

19/1/2016 – Heavy Day

Gennaio 18, 2017

Squat snatch Every 1’30” 1 rep and climb the weight if possible every set

18/1/2016

Gennaio 17, 2017

On the 5′ x 4 rounds 5 pull-ups 20 wall balls @ 20/14 lbs 5 toes-to-bars 20 american swings @ 24/16 kgs

17/1/2016

Gennaio 16, 2017

AMRAP 10′ 7 box jumps @ 24″/20″ 7 hang power cleans @ 40/25 kgs 7 burpees

16/1/2016

Gennaio 15, 2017

CHIPPER 30 thrusters @ 40/25 kgs 30 push-ups 400 mt run 20 thrusters @ 40/25 kgs 20 push-ups 800 mt run 10 thrusters @ 40/25 kgs 10 push-ups 1200 mt run

14/1/2017

Gennaio 13, 2017

AMRAP 7′: 5 push-ups 5 box jumps @ 24”/20” directly into 75 air squats 25 ring dips

13/1/2017

Gennaio 12, 2017

AMRAP 18′: 3 wall climbs 15 wall balls @ 20/14 lbs 30 ab mat sit-ups

12/1/2017 – Heavy Day

Gennaio 11, 2017

5×5 front squats * after every round accumulate 30″ hollow hold hanging on bar + 3 pull ups

11/1/2017 – Light double DT

Gennaio 10, 2017

10 RFT: 12 deadlifts @ 45/30 kgs 9 hang power cleans @ 45/30 kgs 6 push jerks @ 45/30 kgs

10/1/2017

Gennaio 9, 2017

CHIPPER: 30 kb american swings @ 24/16 kgs 40 kb sumo deadlift high pulls @ 24/16 kgs 50 alternating single kb arm push press @24/16 kgs 40 kb sumo deadlift high pulls @ 24/16 kgs 30 kb american swings @ 24/16 kgs

2017 Gennaio - ARCHIVIO