CROSSFIT

tabata core

v- up + ttb

tabata 1

air squat

tabata 2

push up

emom 20'

15 x double under

6 x thruster

6 x street pull up

10 x swing kett

CALISTHENICS

hollow position 1' x 4   rec20''

wide pull up

muscle up / pull up

ring pull up                          6 x 3   rec  20''...

December 30, 2016

CrossFit

4RND FOR TIME

50x jumping rope

20x sit up

AMRAP 16'

4x high pull

4x hang power snatch

4x ball clean

EMOM 6'

6x push press

10x push up wide

CALISTHENICS

tabata core

6x pull up 

10x push up            

6x wide pull up

10x wide push up...

December 29, 2016

CrossFit

EMOM 12'

15x cal

15x sit up reverse ball

10x clock bar

4 RND FOR TIME

2x clean

2x push jerk

2x clean & jerk

80x wall ball

CALISTHENICS

tabata core

4x Muscle up

10x wide push up                        x3  rec1:30''   rec2:1'...

December 28, 2016

CrossFit 

Emom 9'

10x du + 10x ttb

Amrap 25'

10x squat

8x swing kettle

6x push up 

4x kipping pull up

Calisthenics

tabata core

pull up wide 2 + pull up 2 + pull up narrow 2 x4 rec 30"

push up wide 4 + push up 4 + push up diamond 4 x4

 french press 3 + tiger push 3 + fench press 3...

December 27, 2016

CrossFit 

 team of 3  ( 1 works, 2-3 rest)

Amrap 10'

15x sit up 

20x du

10x cal 

30 RFT

8x front squat  rx 60/40

9 RFT 

4x kipping pull up

8x push up 

12x wall ball 

Calisthenics

prono plank 30" x 4   rec 30"

dragon flag  4x 4  

muscle up 4 + push up 10 x 4 rec 45"

push up 1...

CROSSFIT

emom 9'

15 cal row / 10 cal ass

10 x ttb

30'' x prono plank 

amrap 7'

6 x deadlift

8 x dip ring / bar

amrap 7'

6 x front squat

8 x pull up

amrap 7'

6 x push press

10 x push up

CALISTHENICS

core mix

pull up

pull up cerchio

wide pull up               6 x 4        rec 30''...

CROSSFIT

4 rnd for time 

25 x double under

10 x ttb 

emom 30' 

8 x deadlift

8 x thruster

8 x kipping pull up

8 x swing america

10 x push up

CALISTHENICS

6 x ttb + 10'' x l-sit bar + 3 x ttb         x 2        rec 20''

10 x sit up + 20'' x hollow...

December 22, 2016

CrossFit 

Team of 2 

4RFT

10x cal 

20x du 

10x ttb 

Emom 8'

4x front squat       rx 50/35

         +

4x bar facing brps 

4RFT

1x rope climb

4x hspu

10x push up

8x wall ball

Calisthenics

ring muscle up  4 x 4  rec 40"

push up hand on ball 8x 4 

dip ring...

December 21, 2016

CrossFit 

Amrap 6'

25x du 

10x v-up

5 RFT

4x power snatch

8x thruster     rx 40/ 25

12x air squat

Amrap 6'

8x kipping pull up

6x swing kettle

Calisthenics

tabata core

muscle up 4x 4   rec 40"

push up isom 30"x 4 

ring dip 6x 4 

pull up reverse isom 20"x 3 rec 35"

push up 15x 3

fren...

December 20, 2016

CROSSFIT

3 rnd for time

25 x double under

20 x sit up

50 x jumping rope 

10 x toes to bar

amrap 12'

4 x clean e jerk

6 x pull up

8 x swing america

for time   t.c. 10'

50 x air squat

40 x push up

30 x one arm snatch 

20 x wall ball

CALISTHENICS

30'' x hollow position + 30'' x prono pla...

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