October 31, 2018

CROSSFIT

warm up 

2 rnd not for time

2 x p.s. + 2 x ohs + 1 x s.s. 

30'' x h.p.

10 x kipp swing bar

5 x knees push up

emom every 1'30'' x 5 set

2 x p.s. + 2 x ohs + 1 x s.s.  @ 65 % 1rm s.s.

for time ( team of 2 )

100 x calorie

100 x push up

150 x sit up

150 x air squat

( int . 70 -...

October 30, 2018

CROSSFIT

warm up 2 rnft

5 x s.d.h.p.  @ 20 / 15

40 x s.u.

8 x knees push up

5 x thruster @ 20 /15

for time

2 rnd 

15 x burpees

15 x s.d.h.p.  @ 50 / 35 - int. @ 40 / 25 - scaled 30 / 20 

15 x burpees

15 x pistols  -  scaled 30 x air squat 

15 x burpees

15 x wall...

October 29, 2018

CROSSFIT

warm up

2 rnft

5 x dl

8 x lunges

5 x push press

5 x ring row

Deadlift rest 1'

15 @ 45 %

12 @ 50 %

10 @ 55 %

8 @ 60 %

rest 2'

back lunges rest 1'

12 - 12   rx @ 40 / 25 - int. @ 35 / 20 - scaled @ 30 / 15

10 - 10  rx @ 45 / 30 - int. @ 40 / 25 - scaled @ 35 / 20...

October 27, 2018

coach claudio ciolli

CrossFit

tabata music workout rest 2'

- du/su

- ktc

- box jump overs

- wall ball @9/6

- cal 

- cluster @40/25 int @35/20 sc. @30/15

Calisthenics

core

accumulate

4' hp

2' superman

20 twist bar

20 v-up

2' tenuta laterale

skill

handstand 

30'' pancia al muro x3   rest 3...

October 26, 2018

coach claudio ciolli

CrossFit

1.

warm up

3 rnd ntf

10 cal

10 db dl

10 sn one arm

10 air lunges

2.

5 Rounds for Time inter. 4 rnd/ sc. 3 rnd

10 Man Makers

20 Dumbbell Deadlifts

30 Single-Arm Dumbbell Snatches (15 per side)

40 Single-Arm Overhead Lunges (20 per side)

50 Dumbbell Swings

...

October 25, 2018

coach claudio ciolli

Crossfit

1.

warm up

3 rnd nft

1' hp

10 dl @20/15

10'' hs

10 knees push up

2.

For Time

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlifts @80/50 inter. @60/40  sc. @50/35

Handstand Push-Ups sc. v-push up

rest 5'

3.

AMRAP in 8 minutes

2 Ring Muscle-Ups / sc. 4 pull up

4 ring dip...

October 24, 2018

coach claudio ciolli

CrossFit

1.

warm up

3 rnd nft

30'' du/su

10 thruster @20/15

10 ring row

10 steps

2.

FRAN

21-15-9 Reps For Time

Thrusters rx @43/30 sc. @30/20

Pull-Ups

rest 5'

3.

EMOM 12'

20 lunges db

15 push up hr

10 box jump

Calisthenics

core

 4 rnd rest tra rnd 1'

6 dragon flag

8 weigh...

October 23, 2018

coach claudio ciolli

CrossFit

1.

warm up

600-400-200

run

5 dl sg @20/15

5 ohs

5 ps

1' hp

2.

For Time

10 dl snatch  grip rx@50/35 int. @40/25  sc. @30/20

20 Overhead Squats  sc. back squat

30 power snatch

40 Wall Ball @9/6 kg

100 Double-Unders / su

rest 5'

3.

21-15-9

cal

sit up

ame...

October 22, 2018

coach claudio ciolli

CrossFit

1.

warm up

3 rnd nft

10 cal

10 fs @20/15

10 sp

10 air squat

2.

front squat  rest 1'

21@40%

18@45%

15@50%

9@70%

rest 2'

3.

shoulder press rest 1'

15 @40%

12 @50%

10 @60%

8 @70%

rest 3'

4.

AMRAP in 12 minutes

12 Pull-Ups

12 Toes-to-Bars

12 Push-Ups

12 Air Squats

Calisth...

October 21, 2018

WEIGHTLIFITNG SECONDO LE SCUOLE AMERICANE, CINESI, BULGARE, RUSSE.

POSSIAMO VEDERE DEI VIDEO IN SLOW MOTION DI ATLETI DI PESISTICA, IL LORO STACCO DA TERRA CAMBIA NOTEVOLMENTE MA LE FASI HANG, DOWN E DI VOLO SONO DA MANUALE. NOI PRENDIAMO ESEMPIO DA LORO CHE SONO I MIGL...

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