August 31, 2019

CrossFit

2 rnd

10 sit up

10" hs

10 knees push up 

5 shoulder press

Emom 10'

4 shoulder press  @ 40% 1 rm

Ft

20 db snatch

15 hs....................................

Calisthenics

tabata core

hp+ oscillazioni 

tabata 2

pull up 3 cambi + curl man 

tabata 3 

push up + flo.......................

August 30, 2019

CrossFit

2 rnd 

20" hp

5 fs

20" hs

5 push press

Emom 10'

6 hspu

Amrap 15'

8/15  ring................................

Calisthenics

10x4 v-up  rest 20"

15x4 iperex 

Skill Flag

20"x3 frontale

max"x3 tuck 

max"x3 straddle

round

pull up   .............................

August 29, 2019

CrossFit

2 rnd

200 run

10 sit up

10 swing bar 

10 thruster

Emom 10'

8 pull up 

4 RFT

21.............................

Calisthenics

20"+ 20" x4 hp + superman  rest 30"

5+ 5 x4 oscillazioni + v-up

Skill planche

20"x3 frog stand

20"x3 pseudo

max"x3 tuck

1-3-5-3-1 x3 pull up  rest 20"  rest...

August 28, 2019

CrossFit

2 rnd

20 du/60 su

10 knees push up 

5 ohs

5 ps 

FT 

10-10 @ 50% Bw  rest 1'

8-8 @60% Bw

6-6 @70% Bw 

Floor Bench press

AMRAP 15'

2 Overhead Squats @40/25 @30/20 @20/15

4......................................

Calisthenics

10 x4 t2b   rest 30"

10"x3 l-sit 

Skill Back lever

2...

August 27, 2019

CrossFit

2 rnd

200 run

30" hp

10 dl

10 fs 

10 knees push up

Emom 10'

4 fs @50% 1 rm 

Amrap 15'

5 dl.......................................

Calisthenics

1'x3 prono plank

6+3"x3 albanesi

front lever 

20"x3 tuck 

20"x3 one leg 

max"x3 straddle/full

6x6 wide pull up - reverse  pull up   res...

August 26, 2019

CrossFit

2 rnd

20 mountain climb 

10 sit up 

5 dl 

5 pc 

5 push press

10 swing

Emom 10'

6 deadlift  @ 50% 1 rm

5 Rft

400-m run

 7 clean .....................................

Calisthenics

30" + 15" x4  hp + prono lat  rest 20"

30" + 10 x3   superman + iperex

skill HS 

30"x3 pa...

August 24, 2019

CROSSFIT

2 rnd

30 d.u. / 60 s.u.

5 front squat 

5 push press

5 thruster

10 knees push up

for time

10-9-8-7-6-5-4-3-2-1

thruster

bu.........

accessory

super set

6 curl bilanciere

6 French press   x 4     rest 1'

CALISTHENICS

Tabata h.p.

Tabata superman

German hang 5 x 20''

ace c...

August 23, 2019

CROSSFIT

2 rnd

30 j.j.

30'' h.p.

10 deadlift

10 push press

EMOM 10’

6 push press @ 40% 1rm

Emom 18’

40’’ on - 20’’ off

Max cal...........

CALISTHENICS

30'' h.p. + 10 oscillazioni x 3   rest 20''

30'' h.p. gambe larghe + 10 oscillazioni gambe larghe    x 3   rest 20''

ipere...

August 22, 2019

CROSSFIT

2rnd

3 snatch pull + 3 power snatch + 3 ohs + 3 squat snatch

5 sumo dl high pull

10 swing bar

10 sit up

10 knees push up

Every 1’30’’ x 6 set

1 snatch pull + 1 power snatch + 1 ohs + 1 squat snatch.  @ 50% 1rm squat snatch

Amrap 10’

5 sumo dl high pull

8 t2b /...

August 21, 2019

CROSSFIT

2 rnd

10 calorie

10 ring row

10 lunges 

Emom 10’

4 strict pull up / loop band pull up / 8 ring row

5 rft

10 db snatch

10................

CALISTHENICS

h.p. 3 x 1'  rest 20''

t2b 3 x 6   rest 30''

superman 2 x 1'   rest 20''

skill back lever  rest 20''

3 x 20'' tuck

3 x 20'' on...

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