September 30, 2016

CrossFit

For time

100 x jump rope

50x toes to bar

50 x jump rope

25 x toes to bar

EMOM 12'

6x power clean & jerk

6x pistols

AMRAP 12'

5x deadlift snatch grip

1x rope climb

Calisthenics Workout

Tabata core mix

Muscle up

wide pull up                        6 rep x 3 set   rec 45''...

CROSSFIT

emom 5'

20'' x hollow position + 10 x sit up

4 rnd for time

6 x deadlift

6 x push jerk 

8 x burpees

for time

100 x jumping rope

60 x air squat

30 x swing america

20 x pull up

10 x clean ball

CALISTHENICS

6 x pull up + 30'' x push up isom      x 4   rec 45''

10...

CROSSFIT

         4Rnd fot time

1 e 3 rnd :              2 e 4  rnd

300 m run            60 x jumping rope

20 x sit up             10 x toes to bar

Amrap 20'

6 x Front sq...

CrossFit

tabata core 

Amrap 10'

6x thruster

6x wallball

1x rope climb

6x push jerk

For time 

100x jumping rope

50x air squat

40x push up

30x lunges

20x brps

100x jumping rope

Calisthenics

superman 30"x4 rec 20"

tenuta laterale braccia tese 30"x 4

human flag tenuta frontale  20"x4

tuck p...

CrossFit

For time

40/30/20/10

ttb

sit up

2Rnd for time

50x deadlift 

50x medball clean

40x pull up

30x snatch one arm dumbell

For time

1k run

Calisthenics

tabata core

handstand spostamenti su mani 30"x4  rec 40"

muscle up  6x4     rec 45"

push up isom  30"x 4

pull up isom  30...

CrossFit

For Time

100 m

20 sit up

80 jumping rope

40 sit up

300 m

60 sit up

60 jumping rope

80 sit up

For Time

50x   dead lift                   rx U/D  60kg/45kg

40x swing kettle              rx U/D  20kg/12kg...

CrossFit

4Rnd for Time

300m run

15x sit-up

AMRAP 10'

 2/4/6/8.....  x clean

 10x   wall ball

EMOM 15'

10x overhead lunges bar

6x ring pull up

4x push press

6x snatch one arm

10x push up

Calisthenics

tabata core   l-sit + hollow position

muscle up/pull up   4/6  x 4  re...

CROSSFIT 

emom 5'

10 x sit up

6 x toes to bar

amrap 10'

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

thruster

push up

2 rnd for time

30 x jumping rope

30 x swing 

30 x wall ball

CALISTHENICS

hollow position 30'' + oscillazioni 30''  

prono planche  30''  + reverse  hollow position  30''            x 3...

CROSSFIT 

Amrap 7'

50 x jumping rope

8 x reverse v-up ball

6 x toes to bar

5 rnd for time

5 x  clean

8 x  pull - up

6 x  muscle snatch

10 x  burpees

10 x swing america

CALISTHENICS

core mix a terra

pull - up + push up   2+2 - 4+4 - 6+6 - 4+4 - 2+2   x 2     rec 2'...

September 20, 2016

CrossFit

Tabata core mix

For Time    Time cup 20'

30x toes to bar

40x pull up

50x push up

60x wall ball

70x air squat

4RND For time           Barbell Snatch grip

6x Power snatch

6x hight pull snatch grip

6x deadlift snatch grip 

Calisthenics

tabata core

Roun...

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