11-17 Febbraio 2019

Lunedì

“Heavy Day”
Front Squat
5-5-5-5-5 Increasing Weight
Rest 3’00”

Martedì

EMOM 12’00” Alt.
1: 16 Toes To Rings
2: 18 Alt. DB Snatches @20/15kg
3: 20 Push-ups

Mercoledì

Team 3x
AMRAP 24’00”
ME Cals Row (Max 15 Cal each player)
*Every 4’00” Perform 500m Run

Giovedì

3RFT
16 DB Box Step Over @2×20/15kg
14 DB Push Presses @2×20/15kg
12 Ring Dips

Venerdì

For time:
200 DU
50 Pull-ups
30 OHS @60/40kg

Sabato

AMRAP 9’00”
9 HSPU
6 Power Cleans @70/47kg
200m Run

Read More 11-17 Febbraio 2019

04-10 Febbraio 2019

Lunedì

EMOM 24’00” Alt.
1)ME Cals Row/Bike
2)ME Suicide Run 10m
3)Rest

Martedì

“Fran”
21-15-9
Thrusters @43/30kg
Pull-ups

Mercoledì

In 10’00”
4 Round
6 TTB
12 Deadlifts @60/40kg
24 Double Unders
in the remaining time:
ME Power Cleans 60/40kg

Giovedì

For time:
5 MU
15 Burpee Box Jump Overs
4 MU
12 Burpee Box Jump Overs
3 MU
9 Burpee Box Jump Overs
2 MU
6 Burpee Box Jump Overs
1 MU
3 Burpee Box Jump Overs

Venerdì

AMRAP 12’00”
20 DB Deadlifts @2×20/15kg
20 DB Hang Power Cleans
20 DB STOH
300m Run

Sabato

Team 3x
120 Cals Bike/Row
90 Hi-Hang Power Snatches @30/20kg
60 Lateral Burpees
30 OH BB Lunges @30/20kg

Read More 04-10 Febbraio 2019

28-03 Febbraio 2019

Lunedì

For Time:
6-5-4-3-2-1
Wall Climbs
12-10-8-6-4-2
Pistols
*200m Run between rounds

Martedì

“Heavy Day”
Superset
Floor Press
5-5-3-3-1-1
10 DB Push Presses
Rest 2’00”

Mercoledì

AMRAP 8’00”
4 Hang Power Snatches @60/40kg
8 C2B

Giovedì

FT
50 DU
50 Sit-ups
50 Swings @32/24kg
50 Sit-ups
50 DU

Venerdì

4 RFT
25 Wallball Shots @9/6kg
25 Alt DB Power Cleans @20/15kg

Sabato

Team 2x
1 Round each Player
AMRAP 15’00”
10m Farmer Carry @2×24/16kg
10 Burpees
10m Farmer Carry @2×24/16kg
5 HSPU

Read More 28-03 Febbraio 2019

21-27 Gennaio 2019

Lunedì

For time
9 Muscle Ups
15 Front Squats @70/45kg
6 Muscle Ups
15 Front Squats @70/45kg
3 Muscle Ups
15 Front Squats @70/45kg

Martedì

AMRAP 20’00”
8 TTB
16 Alt. DB Snatches 20/15kg
32 Double Unders

Mercoledì

5 RFT
4 Strict HSPU
8 Feet Elevated Ring Rows
12 Box Jumps

Giovedì

Team 3x
4 Round for Max Reps
Player A: 1’00” ME Cals Row
Player B: 1’00” ME C&J @40/30kg
Player C: 1’00” to Run 100m
1′ Rest after 3’00”

Venerdì

“Heavy Day”
Every 90″ for 12 Sets
1 Snatch Deadlift + Squat Snatch + 1 OHS

Sabato

For time:
21 Pull-ups
25m Walking Lunges
1000m Run
25m Walking Lunges
21 Pull-ups

Read More 21-27 Gennaio 2019

14-20 Gennaio 2019

Lunedì

“Mary”
AMRAP 20’00”
5 HSPU
10 Pistols
15 Pull-ups

Martedì

4 RFT
16 Swings @24/16kg
9 Push-ups
2 Rope Climbs

Mercoledì

AMRAP 15’00”
2 Squat Clean @60/40kg
10 Ring Dips
200m Run

Giovedì

“Heavy Day”
6 Set
5 Sumo Deadlifts (Increase Weight)
12 Banded Glute Ham Bridge Pause 1” Top Pos.
Rest 2’00”

Venerdì

EMOM 8’00”
7 OHS @30/20kg
7 Burpees Target @15cm

Sabato

AMRAP 18’00”
Team 2x
A) ME Cals Row until B complete:
B) 10m Medball OH Walking Lunges + 10 Medball Sit-ups + 10m Medball OH Walking Lunges @9/6kg
*Switch players each time they complete 1 Round
Score: Total Row Cals

Read More 14-20 Gennaio 2019

07-13 Gennaio 2019

Lunedì

“Diane”
21-15-9 for time:
Deadlifts @100/70
HSPU

Martedì

6 Rounds
1’30” ME Cals Row
1’30” 300m Run
1’30” Rest

Mercoledì

AMRAP 15’00”
3 Bar MU
9 Push-ups
12 Box Jump Overs

Giovedì

“Heavy Day”
5 Supersets
5 Front Squats
10 Wall Ball Shots @9/6kg
Rest 2’00”

Venerdì

For time:
30 Power Snatches @60/40kg
*EMOM 3 Lateral Burpees

Sabato

AMRAP 16’00”
8 TTB
16 One Arm DB Hang Power Clean & Jerks @20/15kg (8+8)
24 DU

Read More 07-13 Gennaio 2019

31 – 06 Gennaio 2019

Lunedì

For time:
40-30-20-10
Thrusters @20/15kg
Sit-ups

Mercoledì

Heavy Day
5 Set
5 Shoulder Press
15 Push-ups
Rest 2’00”
(Establish your 5RM)

Giovedì

AMRAP 14’00”
200m Run
20 Swings @32/24kg
10 Pull-ups

Venerdì

4 RFT
7 Power Cleans @70/45kg
14 Box Jumps

Sabato

AMRAP 12’00”
3 Muscle Up
9 OHS @40/30kg

Read More 31 – 06 Gennaio 2019