CROSSFIT

amrap 10'

3 x ring muscle up/ pull up

4 x clean e jerk 

for time

100 x double under / 200 x jumping rope

80 x sit up

60 x air squat

40 x american swing

20 x bench press on the floor

CALISTHENICS

hollow position 1' x 3    rec 20''

handstand push up 4 x 3   rec 30''...

CROSSFIT

2 rnd for time

30 x double under

15 x ttb

10 x cal

20 x sit up

5 rnd for time

4 x snatch

5 x burpees

6 x pull up

7 x wall ball

8 x push up

CALISTHENICS

hollow position 1' x 2   rec 20''

hollow position oscillazioni  20 x 2  rec 20''

dragon flag 4 x 3   rec 30''

6 x pull...

January 28, 2017

CrossFit

FT

100x jr

60x sit up 

30x ttb

Amrap 15'

10x pull-ups
15x push-ups
20x squats

3RFT

6x clean ball

6x swing america

Calisthenics

prono plank x 6'     T.C. 8'

R1    pull up   30     tc  4'

       push up  60 

...

January 27, 2017

CrossFit

Amrap 6'

20x du

20x sit up 

5x brps

FT

4-4- 3-3-2-2   rest 1'

clean

Emom  12'

1x rope  climb 

4x strict pull up 

5x bech press on the floor

10x jumping lunges

Calisthenics

tabata

sit up pizza + dragon isom 

pull up rope    6x 4               rec 40"...

January 26, 2017

CrossFit

EMOM 12'

4x snatch

6x kipping pull up

10x calories

AMRAP 12'

8x ttb

4x handstand push up

4x dip (bar-ring-one bar)

Calisthenics 

tabata core mix

6x muscle up                        x4 set  rec45''

12x push up 

6x...

January 25, 2017

CrossFit

SNATCH DAY 

Tabata core mix

Calisthenics

tabata core mix

6x Pull up           x4   rec1'              

12x push up

handstand casetta 3x30''

handstand 3 appoggi  3x30''

handstand 3x30''

candela ring 3x30''

6xdip

1...

CROSSFIT

tabata core

emom 10'

 3 x front squat

2 rnd for time

80 x jumping rope

40 x wall ball

30 x push up

20  x pull up

10 x snatch one arm

CALISTHENICS

30'' x hollow position

10 x sit up ball

15'' x l-sit                             x 3      rec 20''...

CROSSFIT

for time

100 x double under/ 200 x jumping rope

50 x ttb

80 x sit up

5 rnd for time

5 x thruster

4 x muscle up / 6 x pull up

4 rnd for time

5 x deadlift snatch grip

10 x push up

3 rnd for time

8 x wall ball

10 x swing kett

CALISTHENICS

tabata core

hollow position + ttb

4 x mus...

CROSSFIT

tabata core

ttb + v-up

amrap 15'

4 x deadlift snatch grip

5 x power snatch

6 x overhead squat

for time

100 x jumping rope

80 x air squat

50 x swing ket

40 x wall ball

30 x push up

20 x pull up

CALISTHENICS

hollow position 1' x 2

l-sit   30'' x 2                      rec 30''...

CROSSFIT

3 rnd for time

20'' x hollow position

10 x ttb

100 m row/ 0,1 m ass

for time 

21 - 15 - 9

deadlif

bar facing burpees

4 rnd for time

6 x kipping pull up

8 x wall ball

10 x american swing

CALISTHENICS

tabata core

muscle up                    20   10   5...

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