CrossFit

Tabara core 

3RND FOR TIME

6x ring pull up

6x front squat

6x dumbbell push press

EMOM 15'

10 x wall ball

10x push up

10x swing america

CALISTHENICS

Tabata

Albanesi + toes to bar 

pull up     30|20|10|5

dip            40|30|20|10

push up   50|40|...

CrossFit

Tabata core mix

5RND FOR TIME

10x toes to bar

100m x run

10x deadlift

6x front squat

4x thruster

2x rope climb

10x wall ball

CALISTHENICS

80x sit up

4x20'' isometric pull up + 4x reverse pull up

rec1'

4x12 push up + 20'' isometric wide push up

4x20'' ring dip + 6x dip one ba...

CrossFit

EMOM 6'

10x sit up

30'' x prono plank

FOR TIME       TIME CUP 20'

150x jumping rope

100x air sqaut

50x push press

30x pull up

50x push up

100x air sqaut

150x jumping rope

CALISTHENICS

Tabata 

prono plank braccia tese + knees parallel

4x6 pull up

4x12 push up

4x8 dip

3...

CrossFit

Tabata core mix

Tabata

pull up

handstand push up

snatch one arm

wall ball

Tabata

overhead squat

swing america

dip

lunges overhead

Tabata

push up

deadlift

jumping rope

toes to bar

Calisthenics

Tabata core

Tabata

ring pull up

parallel bar dip

Tabata

narrow pull up

push up diamond

Tabata

...

CrossFit

For Time

run 400/300/200/100

sit up butterfly 40/30/20/10

AMRAP 12'

2-4-6-8-10-12-ecc...

-Thruster     RX40kg/30kg

-push up

EMOM 12'

6x ring pull up

4x push jerk

4x handstand push up

Calisthenics

Round

pull up               40|5|30|5|20|5|10...

CrossFit

AMRAP 10'

5 x deadlift  RX80kg/55kg

10 x sit up

AMRAP 5'

10 x wall ball

5 x front sqaut RX50kg/35kg

EMOM 10'

6 x pull up

6 x push press RX50kg/35kg

Calisthenics

10x knees parallel + 10x alterneted v-up  x4 rec15''

push up   4x12     rec40''

reverse push up   4x6

p...

CrossFit

FOR TIME

1k m

40x sit up

FOR TIME

20x front squat  RX50kg/35kg

20x pull up

20x push press  RX50kg/30kg

20x push up

20x wall ball

CALISTHENICS

10x sit up + 6x pull up    x4   rec45''

10x toes to bar + 10 push up  x4

8x tiger push + 4x pull down  x4

6x ring pull up...

CrossFit

Tabata core mix

AMRAP 10'

6 x deadlift  RX80kg/55kg

6 x front squat  RX50kg/35kg

6 x push press RX40kg/25kg

FOR TIME

100x jumping rope

80x air squat

60x sit up

40x burpees

20x pull up

10x swing america

CALISTHENICS

muscle up/pull up   4x4            rec1 45''   rec2 1'...

CrossFit 

4 RND for time

50x jumping rope

30''x hollow position

10x toes to bar

AMRAP10'

5 x clean & jerk     RX50kg/35kg

6 x ring pull up

5x muscle snatch  RX40kg/30kg

EMOM 15'

8x wall ball + 5 burpees

6x ring dip + 5 burpees

1x rope climb + 5 burpees

CALISTHENICS

6x muscle up...

CrossFit

4 RND for time

10x knees parallel

6x sit up over (in piedi)

Emom 15'

1x deadlift       Rx Scaled 120kg/65kg

3 RND FOR TIME

6x swing

6x push press

6x wall ball

Calisthenics

sit up x50                   x3  rec1'

prono...

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