WORKOUTS OF THE DAY

14 Dic 2018

For Time 30 power snatch @ 40/30 kg 30 pull ups 20 power snatch @ 50/35 kg 20 chest to bar 10 power snatch @ 60/40 kg 10 bar muscle ups leggi tutto

13 Dic 2018

Heavy Day Front Squat Waves  3 – 2 – 1 3 – 2 – 1 3 – 2 – 1 every wave heavier than the previous one leggi tutto

11 Dic 2018

Amrap 8’ 30 double unders 12 KB thrusters (6sx/6dx) @ 24/16 kg – rest 2 min – Amrap 7’ 30 double unders 10 KB swings @ 24/16 kg – rest 3 min – Amrap 6’ 30 double unders 8... leggi tutto

7 Dic 2018

Team 2x Amrap 7′ 30 back squat @ 50/35 kg 30 back squat @ 70/45 kg max reps @ 90/60 kg – rest 3 min – Amrap 7′ 30 bench press @ 50/35 kg 30 bench press @ 60/40 kg max reps @ 70/45 kg – rest 3 min – Amrap 7′ 30 deadlift @ 80/55... leggi tutto

5 Dic 2018

Emom 12′ Sprints of 200/150m on rower/skierg – rest 4 min – Emom 12′ 3 stone @ ahap + 7 toes to bar   leggi tutto

4 Dic 2018

Team 2x Amrap 20′ – I go / You Go 50 double unders 1 thruster @ 60/40 kg * add 1 thruster each round leggi tutto

3 Dic 2018

HEAVY DAY 15 min to find 3 RM weighted pull ups (at least 5 sets) ::: ::: ::: 15 min to find  10 reps weighted step ups with DBs (at least 5 sets) leggi tutto