CROSSFIT

tabata core 

sit up + back extension 

5 round for time

30 x d.u.

5 x power clean                             rx 50 / 30 kg

10 x pistols

5 rnd for time

100 m run  

5 x overhead squat...

CROSSFIT

"HEAVY DAY"

deadlift snatch grip

4 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1 

for time       t.c.   20'

600 m run

50 x thruster      rx 40 / 25 kg

30 x kipping pull up

600 m run 

CALISTHENICS

tabata core 

hollow position + superman

ttb 8 x 3

muscle up 4  x 4

...

CROSSFIT

4 round for time

10 x cal

10 x sit up ball

20 x du

amrap 12'

5 x overhead squat                      rx  40 / 25 kg

7 x kipp ring/ bar dip

9 x sumo deadlift high pull        rx 40 / 25 kg

CALISTHENIC...

CROSSFIT

for time

1000 m run

emom 30'

4 x snatch                                      rx 50 / 30 kg

4 x strict pull up + 8 x sit up

10 x american swing

6 x ttb + 8 x push up

6 x lung...

CROSSFIT

SKILLS WEEK

perfect foarm  pvc & 20 /15 kg

skill x push jerk

skill x ohs

for time

9 - 7 - 5

push jerk         rx 40 / 25 kg

ohs                   rx 40 / 25 kg

push up

CALISTHENICS

tabata core 

ttb + prono plank

4 x pu...

CROSSFIT

SKILLS WEEK

skill x ring / bar m.u.

skill x rope climb

amrap 12'

20 x d.u

1 x rope climb

4 x ring / bar m.u.

10 x jump squat

CALISTHENICS

hollow position 1' x 3         rec 30''

superman 30'' x 3

pull up          15   15

dip...

CROSSFIT

4 rnd for time

200 m run 

30 x d.u.

10 x t2b

amrap 12'

1 x rope climb

6 x deadlift             rx 80 / 40 kg

8 x push press        rx 50 / 30 kg

10 x clean ball        rx 9 / 6 kg

CALISTHENICS

"tabata day"

tabata core...

CROSSFIT

6 rnd for time

8 x snatch dumbbell        rx 15 / 7.5 kg

10 x burpess

5 rnd for time

10 x cal 

10 x box jump

4 rnd for time

6 x dip ring

10 x ttb

CALISTHENICS

round                  r1    r2   r3...

CROSSFIT

" HEAVY DAY "

clean + front squat        

        2 + 4   x 5 set        ( 85%  1rm  clean )       rec 1' 30''

emom 16'

4 x shoulder press    40 / 25 kg

6 x strict pull up

8 x p...

CROSSFIT

tabata core 

prono plank + back extection a terra

e2mom 

 3 - 3 - 3 - 2 - 2 - 1 - 1

deadlift

" FRAN "    for time

21 - 15 - 9

thruster   rx 40 / 25 kg

pull up 

CALISTHENICS

30'' x hollow position + 10 x albanesi   x 3      rec 30''

arco lombare 15...

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