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

12 Dic 2018

For Time Ladder 20 / 2 calories bike/skierg/rower + 3 clean & jerk @ 80/50 kg 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

10 Dic 2018

For Time 100 wall balls 80 push ups 60 box jumps over 40 pull ups 20 wall climbs 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

6 Dic 2018

Amrap 20′ 16 calories row/skierg/bike 8 strict hspu 4 rope climbs 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