August 31, 2019

CrossFit

2 rnd

10 sit up

10" hs

10 knees push up 

5 shoulder press

Emom 10'

4 shoulder press  @ 40% 1 rm

Ft

20 db snatch

15 hs....................................

Calisthenics

tabata core

hp+ oscillazioni 

tabata 2

pull up 3 cambi + curl man 

tabata 3 

push up + flo.......................

August 30, 2019

CrossFit

2 rnd 

20" hp

5 fs

20" hs

5 push press

Emom 10'

6 hspu

Amrap 15'

8/15  ring................................

Calisthenics

10x4 v-up  rest 20"

15x4 iperex 

Skill Flag

20"x3 frontale

max"x3 tuck 

max"x3 straddle

round

pull up   .............................

August 29, 2019

CrossFit

2 rnd

200 run

10 sit up

10 swing bar 

10 thruster

Emom 10'

8 pull up 

4 RFT

21.............................

Calisthenics

20"+ 20" x4 hp + superman  rest 30"

5+ 5 x4 oscillazioni + v-up

Skill planche

20"x3 frog stand

20"x3 pseudo

max"x3 tuck

1-3-5-3-1 x3 pull up  rest 20"  rest...

August 28, 2019

CrossFit

2 rnd

20 du/60 su

10 knees push up 

5 ohs

5 ps 

FT 

10-10 @ 50% Bw  rest 1'

8-8 @60% Bw

6-6 @70% Bw 

Floor Bench press

AMRAP 15'

2 Overhead Squats @40/25 @30/20 @20/15

4......................................

Calisthenics

10 x4 t2b   rest 30"

10"x3 l-sit 

Skill Back lever

2...

August 27, 2019

CrossFit

2 rnd

200 run

30" hp

10 dl

10 fs 

10 knees push up

Emom 10'

4 fs @50% 1 rm 

Amrap 15'

5 dl.......................................

Calisthenics

1'x3 prono plank

6+3"x3 albanesi

front lever 

20"x3 tuck 

20"x3 one leg 

max"x3 straddle/full

6x6 wide pull up - reverse  pull up   res...

August 26, 2019

CrossFit

2 rnd

20 mountain climb 

10 sit up 

5 dl 

5 pc 

5 push press

10 swing

Emom 10'

6 deadlift  @ 50% 1 rm

5 Rft

400-m run

 7 clean .....................................

Calisthenics

30" + 15" x4  hp + prono lat  rest 20"

30" + 10 x3   superman + iperex

skill HS 

30"x3 pa...

August 10, 2019

" GIRL'S WEEK"

2 Rnd

10 squat 

10 sit up

10 knees push up

10 swing bar

"UPSIDE-DOWN ANGIE"

For Time

100 Air Squats

10.....................................

Calisthenics

45'' x hollow position + 10 x oscillazioni x 3   rest 20''

l-sit to t2b          8x3...

August 9, 2019

"GIRL'S WEEK"

2rnd

100 run

10 sit up

10 dl

20" hs

Emom 7'

4 Ohs  @50/35 @40/25 @30/20

sc shoulder press @40/25 @30/20 @20/15

rest 5'

DIANE

21-15-9 Reps For Time

De........................................ 

Calisthenics

t2b 10x4 rest 30"

hyperex 30"x4

front tuck max"x3 rest 40"

front one...

August 8, 2019

" GIRL'S WEEK"

2Rnd

20" hp

10 swing bar 

5 fs 

5 push press

5 thruster

"FRACTURED FRAN"

5 Rft

...................................

Calisthenics

Hs pancia muro 30"x3 rest 30"

hs/hs libera 30"x3 

hs one arm max"x3 

Round

run                          200   100   200   100...

August 7, 2019

"GIRL'S WEEK"

2rnd

30 su

10 sit up

5 pc

5 fs

5 p.jerk

5 shoulder press

FT

Back squat

5x4 @BW rest 1:30"

rest 3'

Emom 5'

4 pu..................................................

Calisthenics

h.p 1' x 4

albanesi 10 x 4        rest 20''

superman 30'' x 3

frog stand  20"x3...

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