August 31, 2017

CROSSFIT

3 rnd for time

200 m run / 10 cal

10 x t2b

30'' x prono plank

amrap 10'

6 x sumo deadlift high pull          rx 40 kg / 25 kg

6 x push press                                rx 40 kg / 25 kg...

August 30, 2017

CrossFit 

For Time

400m x run

30x ttb

30x superman 

AMRAP 6'

4x push jerk  rx40kg/25kg

6x burpees over the bar

8x pistols

AMRAP 6'

4x Thruster rx 40kg/25kg

6x push up wide

8x lunges dumbbell/kett.

Calisthenics

Tabata core mix

4xMuscle up

6xDip ring/bar           x4  rec1 30''   rec2 4...

August 29, 2017

CROSSFIT

emom 6'

100 m run

10 x t2b

emom 15'

6 x deadlift           rx 70 kg / 35 kg

10 x wall ball       rx 9 / 6 kg

6 xx dip bar / ring

CALISTHENICS

6 x pull up

20'' x isom push up         x 4 

10 x push up 

20'' x isom pull up...

August 28, 2017

CROSSFIT

3rnd for time 

50 x jumping rope

15 x sit up

3 rnd for time

5 x front squat     rx 50 / 30 kg

6 x kipp pull up

7 x high pull kett

8 x push up

CALISTHENICS

tabata core

pull up 6 x 4

dip bar 6 x 4

push up 10 x 4

pull up narrow 6 x 3

dip 2 box 10 x 3...

August 12, 2017

CrossFit

3RFT   t.c. 15'

10x ttb

10x push up

10x fs            rx 50/25

4RFT

2' min on- 1'min off

10x cal/100x run

max rep ohs      rx 40/25

Calisthenics

30'' x hollow position

10 x v-up                                  x 3     rec 30''...

August 11, 2017

CrossFit

Tabata core 

5-8-13     t.c. 20'

hspu

Dl    rx 90/50

cash out 

50x lunges front rack         rx 50/25

Calisthenics

10-20-8-20-6-20-4-20     rest  1:30

pull up-sit up 

20-6-18-6-16-6-14-6

push up-ttb

10-30"-8-30"-6-30"-4-30"

dip-prono plan...

August 10, 2017

CROSSFIT

3 rnd for time 

100 m run / 100 m row - bike

8 x t2b

2 rnd for time

50 x air squat

40 x push up

30 x power clean      rx 40 / 25 kg

20 x box jump

CALISTHENICS

core mix 

6 x pull up

20'' x push up isom       x 4 

10 x push up 

20'' x pull up isom...

August 9, 2017

CROSSFIT

" HEAVY DAY "

1 + 1 + 1   x   3          rec 1'

push press + push jerk + jerk split

1 + 1   x   3               rec 1'

push jerk + jerk split

amrap 10'

30 x d.u. / 70 x j.r.

15 x sit up 

8 x deadlift...

August 8, 2017

CrossFit

4RFT

10x t2b

400x run

5RFT

5x fs  rx 60/35

8x box jump

6RFT

6x push up hand release

8x swing america

Calisthenics

v-up 10x 4   rest 20"

hyperex 15x4

ring mu  4x4  rest 45"

push up clap 8x 4 

dip one bar  6x4 

pull up 2 cambi 6x3 

push up 2 cambi 8x 3

tiger cross  6x3

p...

August 7, 2017

CrossFit

Tabata core mix 

"Specific Warm Up"

3RFT

1+1+1

kipp pull up 

"down+hang+floor" squat snatch rx 20/15

"Amanda"

13-11-9-7-5

kipp pull up

squat snatch rx 50/25

Calisthenics

tabata core

tuck front lever  20"x 3 rest 30"

pull down 4x 3   rest 35"

pull up wide 4x4          rest  3...

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