October 25, 2016

A:

Back squat 
4/4 80%

B:

AMRAP 18'
Min 0-2' 
3 Toes to bar to pull up
4 Air squat jump


Min 2'-4' 
10 KB swing 24/16kg
10 Slam Ball 20/15kg


Min 4'-6' 
400m run 
 

Score your best AMRAP

October 23, 2016

A:

EMOM 8'
Min1. 12 Ring Dips
Min2. Max. Double unders

B:

Time cap 17'
3 rounds
6 Clean + shoulder to over head 70/45kg
20 Burpees over the bar
30 Plyo push ups

If you're done before time ends, do pull ups remaining time.

Score: time and pull ups


 

October 20, 2016

A:

Back squat 
3/4 80% 2/4 85%

B:

For time:
21 - 15 - 9
Power Snatch 50/35kg
Slam Ball 20/15kg

5 Man maker 20/15kg after esch round
 

October 19, 2016

A:

Skill:

HSPU

Double unders


B:

AMRAP 15'
2 - 4 - 6 - 8 - 10 - 11 - 12 
HSPU
Pull ups
10 Double unders


 

October 17, 2016

A:

Floor press
4/5 75%

B:

4 rounds
10 Thruster 45/30kg
20 Plyo push ups 

After 1st round: 600m run
After 2nd round: 40 KB Russian swing 24/16kg
After 3th round: 20 Burpees over the bar
After 4th round: 10 Wall Climb


 

October 16, 2016

A:

Skill: MU bar


B:

For time:

10!
DB burpee to box 60/50cm
MU bar / Chest to bar

Then: 
700m for time

October 14, 2016

A:

Back squat
3RM o 4/4

B:

"Chelsea"
EMOM 30' 
5 Pull ups
10 Push ups
15 air squat


 

October 13, 2016

A:

3 rounds
1' L-sit
1' Handstand Hold (con o sin pared)

B:

3 rounds
25 - 20 - 15 - 10 - 5
SDHP 50/35kg
50 - 40 - 30 - 20 - 10
Double unders
 

October 10, 2016

A:

Shoulder press
3/3 80% 2/3 85%

B:

"DT" 
5 rounds

"Time cap 20'" 
12 Deadlift 70/50kg
9 Power Clean 70/50kg
6 Push jerk 70/50Kg


 

October 9, 2016

A:

4 x 20m walking lunges
with barbell (back rack)

B:

AMRAP 15'
200m run
10 Toes to bar to pull ups
12 DB clean (2 DB) 20/15kg


 

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