April 30, 2018

CrossFit

Warm up 

3rnd not for time

10x t2b

10x dl @20/15

10x push up 

Amrap 25'

Amrap 5'

buy in 400 x run

12x dl  @80/50

12x brps over bar 

rest 5'

Amrap 5'

buy in 400 x run

9x dl @90/60

9x brps over bar

rest 5'

Amrap 5'

buy in 400 x run 

6x dl @100/70

6 x brps over bar 

Calisthenics

Tabat...

April 28, 2018

CROSSFIT

5 rnd for time

12 x wall ball  @ 9 / 6 

10 x kipp pull up

8 x sit up weighted

3 rnd for time

10 x one arm lunges overhead db / ket

8 x dip bar / ring

2 x rope climb  ( scaled floor r.c. )

CALISTHENICS

h.p. + v -up  30'' +  10  x 4     rest 30''...

April 27, 2018

CROSSFIT

3 rnd not for time

100 m run

15 x sit up

team of 3 ( you go , i go )

amrap 35'

15 x air squat

12 x calorie

8 x deadlift   @  70 / 40 kg

CALISTHENICS

tabata core mix

dragon flag 6 x 4   rest 30''

frog stand 20'' x 3

tuck planche 20'' x 3                   res...

April 26, 2018

CROSSFIT

2 rnd

amrap 2' 

max rep hspu

rest 1'

amrap 2'

max rep pull up

rest 1'

emom 16'

40  d.u. / 100 x s.u.

15 x box jump  ( scaled steps )

12 x burpees    ( scaled push up )

5 + 5 x db / ket hang power clean & jerk 

CALISTHENICS

h.p 1' x 4

albanesi 10 x 4        res...

April 24, 2018

CROSSFIT

3 rnd not for time

10 x calorie

10 x ohs

6 x t.g.u.

snatch complex

1 x dlsg + 1 x down s.snatch + 1 x hang s. snatch + 1 x squat snatch x 3    @ 65%   

1 x dlsg + 1 x hang s. snatch + 1 x squat snatch x 3     @ 70%                 rest 1'...

April 23, 2018

CROSSFIT

3 rnd not for time
50 x s.u.
6 x cluster @ 20 / 15
20'' x l-sit bar

for time

1 k run

30 x thruster    @ 40 / 25 kg

600 m run

30 x t2b  ( scaled k.t.e. )

400 m run

30 x push up h.r.

200 m run

30 x power clean

accessory work

curl bar 6 x 4    rest 1'

CALISTHEN...

April 21, 2018

CrossFit

Tabata Music Day

 Tabata 1

-kte 

Tabata 2

-calories

Tabata 3

- ball cluster rx 9-6 kg

Tabata 4

- dl snatch grip rx 70/50 kg  

Tabata 5

- pull up reverse 

Calisthenics

tabata core

4 x muscle up / pull up       x3    rest:1'

6x pull up dx-sx...

April 20, 2018

CrossFit

warm up
3 rnd not for time
10 thruster @20/15
10 air lunges
40 su

Metcon (Time)

Teams of 3 (you go, I go)
5 rnd for time
15 Cal. Row/ bike
15 Thrusters 40kg/25kg
15 America swing

Teams of 3 (you go, I go)

5 rnd for time

15 t2b

15 muscle snatch  40/25 kg

15 bar lu...

April 19, 2018

CrossFit

warm up

3 rnd not for time

5 cal

10 shoulder press @20/15

10 air squat

Strength

Shoulder press          rest:1'
3-3-3

Push press
3-3-3

METCON

8 rounds for time:

10 cal
8 barbell turkish get ups 45/35
6 clean ball  rx 9/6kg

12 sit up

CALISTHENICS

10''+4 -...

April 18, 2018

CrossFit

warm up
400m-300m-100m run
10 ring t2b
20'' hs

EMOM 10' 

- 2 muscle up + 6 pull up  (scaled 8 pull up)

-  4 hspu kipping + 2 hspu strict ( scaled 6 hspu)

6 rounds for time:

1' x du/su
10 push ups
10 pistols
10 kettlebell swings 

10 calories row/bike

Calisthenics

tabata...

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